Marathon Runners Plyometrics, Posture & Balance


Trond Hansen is training to run under 3 hours for the 42km marathon. This is an one of his 12 training session in a 4 week period. The training is designed to improve his running posture and reaction speed off the ground. I am looking for nice straight lines with controlled movement in the balances and a fast, short knee extension, flexion when jumping. Vertically the ear, shoulder, hip, knee and ankle should all line up when viewed from the side. Holding this position as the foot makes contact with the ground, enables the posterior chain (hamstring & glutes) to produce a fast vertical force on the ground, increasing stride power. Trond has really improved in just a few weeks and says he already feels the difference in his efficiency, especially when running on harder surfaces. By improving his running technique and increasing his stride power it can be possible to add 10cm to each step with the same energy output. After a 42km race of up to 30,000 strides this will make a difference of 3,000m! This is why I feel that this sort of training is crucially fundamental for competitive marathon runners. We are alternating this session with a running and ankle drills session 3 times a week. We are training at SATS Bislett in Oslo, Norway. The full training description is below.

Posture

Sitting pike, passive 10 sec, active posterior 10 sec and anterior 10 sec
Lying pike, anterior 10 sec
Lying pike, single leg concentric hamstring + hip extension x 10 each leg

Balance Wooden Pole
High Knee Twits 1 x 10 each leg
Arabesque & High Knee 1 x 10 each leg
Arabesque & Twist 1 x 10 each leg

Jump School Plyometrics, Double foot
Forwards 2 x 7m
Backwards 2 x 7m
Left Side 2 x 7m
Right Side 2 x 7m
Stefan Holms Left 2 x 7m
Stefan Holms Right 2 x 7m
Zig Zag Forwards 2 x 7m
Zig Zag Backwards 2 x 7m
Small Lunges 2 x 7m
Wide + Narrow 2 x 7m
TOTAL 140m

After 4th session increase all above to 8m and add:
90 Degree Left 2 x 8m
90 Degree Right 2 x 8m
Wide & Heels in Air 2 x 8m
EXTENDED TOTAL 208m

Balance Board (pole assist)
Lateral (sideways) 2 feet x 1min
Left Foot, High Knee 1min
Right Foot, High Knee 1min

Sagittal (front & back) 2 feet x 1min
Left Foot, High Knee 1min
Right Foot, High Knee 1min
TOTAL 8min

Hamstring Extension (Donkey Kick)

1 x 20 reps each leg @ 30kg

1 x 15 reps each leg @ 40kg

1 x 20 reps each leg @ 30kg

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
This entry was posted in Athletics, Cardiology, Exercise, Files, Fitness, Health, marathon, Movement Drills, Plyometrics, Research, Strenght and Conditioning, Testimonials, Track & Field, Training videos, vertical, Vertical power, Videos, Weight lifting. Bookmark the permalink.

3 Responses to Marathon Runners Plyometrics, Posture & Balance

  1. jump program says:

    Thanks for posting this one here. When you want to improve your lower body, balance is really important specially to those who wants to jump higher.

    Like

    • sihunt.co.uk@googlemail.com says:

      Very important these posture drills for upper thigh and hamstring development. Balances the muscles in the leg very well. Learn this form a guy called Ruudi who works with Fuzz Ahmed British Olympic High Jump coach to Tom Parsons 2.31m.

      Like

  2. jonty rhodes says:

    I just came onto your post and found it quite interesting. I am also associated with Back Logic, Homeopathy, Physical and Natural Therapist, specialising in homeopathy, sports massage, recovery from injury, diet and nutritional advice, postural assessment in the Surrey and London area and enjoy to read the stuff on the same as its rarely found on internet. Thanks again for writing such a good post.

    Like

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