Simple Strength Trainingfor HS Distance RunnersJay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com

You don’t need to take any notes as all of the material I’m about to present is on the internet right now

Jay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com

Some Clinic Presentations Stink

✴ Presenter doesn’t give you anything that you can implement into your program

✴ Presenter gives bland, generic, evasive answers to get out of telling you what they actually do

✴ They try to squeeze their entire training program into a 45 minute presentation

✴ Their slides don’t match their handouts

Some Clinic Presentations Stink

✴ Presenter doesn’t give you anything that you can implement into your program

✴ Presenter gives gland, generic, evasive answers to get out of telling you what they actually do

✴ They try to squeeze their entire training program into a 45 minute presentation

✴ Their slides don’t match their handouts

Some Clinic Presentations Stink

We only have 45 min✴ I’m not going to go into any science, especially

regarding the endocrine system (i.e. hormones)

✴ I’m not going to give you examples of fast people who do General Strength daily (i.e. Alan Webb, Shalane Flanagan, Kara Goucher)

✴ You can watch every exercise I refer to on your computer when you get home

✴ You are ALWAYS welcome to come watch any practice I conduct if you are really interested

We only have 45 min✴ I will explain the natural, logical progression

underlying this type of work

✴ I will give you a 13 week training plan that will take you and the athletes through the outdoor season, ending with the State Track Meet

✴ I will show a handful of key videos and walk you through the important details, teaching you what to look for when you assign this work to your athletes

We only have 45 minAll of this information is on the internet right nowIf kids do this work they will run faster

✴ Decrease the chance of injury✴ Improve recovery✴ Improve Running Economy✴ Allow them safely to train harder✴ Allow them to safely run more miles

Wouldn’t you loveto do the following for your athletes:

✴ Decrease the chance of injury✴ Improve recovery✴ Improve Running Economy✴ Allow them safely to train harder✴ Allow them to safely run more miles

If a pill could do this, would you prescribe it to your athletes?

This presentation is simply about givingathletes those benefits...

Simple

The problem with the pill analogy is that our society is constantly questioning and wonderingwho is clean and who is not...

yet the irony is that theGeneral Strengthexercises I’ll sharewith you todaydo up-regulateHGH and Testosterone...

and that’s the primaryreason General Strengthhas such an impact

Do I condonedrug use?

NO, NO, NO

Simple

✴ You can do this with 2 kids or 20 kids or 100 kids, males and females

✴ You don’t need any equipment to do great General Strength work that is challenging

✴ When we do add equipment let’s simply use equipment that is already at the track

I’m going to show you simple exercises you can do at the track with your team, all year long

...but what about the weight room?

“the Next Logical Step”- Mark Wetmore

...but what about the weight room?

Is the weight room really the next logical step for your athletes to improve as distance runners?

- Mark Wetmore

“the Next Logical Step”

“Train Movements, not Muscles”

- Vern Gambetta

Simple Principle #1

Simple Principle #1

✴ You work in all three planes of motion

✴ The more you run, the more you tend to be good in one plane of motion (sagital plane)

✴ You can watch every exercise I refer to on your computer when you get home

Lunge Matrix Warm-Up (LM)

Simple Principle #1

Lunge Matrix Warm-Up (LM)✴ You’ll be sore following the first 3-4 times

following the warm-up

✴ After 7-10 days, no soreness; after 3-4 weeks you don’t “feel right” without doing it

✴ If you want to learn more about this approach to human movement, go to one of Gary Gray’s seminars...I hope to go to one soon myself

Simple Principle #1

Lateral Lunge Warm-Up (LL)✴ More challenging than LM, so use it following

workouts for 1-2 weeks before using it as a warm-up

✴ After 7-10 days, no soreness

✴ This is assigned daily as part of the Warm-up

✴ LM and LL take less than 5 min

Simple Principle #2

General Strength has historically focused on the Anterior Chain

Simple Principle #2

General Strength for running shouldbe highly focused on the Posterior Chain

“Simple ain’t Easy”

Simple

- Thelonius Monk

Simple Principle #3

“If you can do more, then you can do more”Simple Principle #4

Simple Principle #5

...and a few kids are ready for specific, so JUST DO IT.

General to Specific

These people are wired to deal with lactate, so don’t treat themlike Leadville 100 runners

RunningDVDs.comCoupon Code for$5 off is “CHSCA”

Questions