High School Cross Country Training Program

Transcription

1 2012 Caches Schl/Yakima Rick Becker/Selah High Schl High Schl Crss Cuntry Training Prgram Imprtant Terms Aerbic exercise: (with xygen) The bdy s ability t use xygen during exercise at a rate in which the cardi respiratry system can replenish that xygen in the wrking muscles. Anaerbic exercise: (withut xygen) It is a brief, high intensity activity preventing the circulatry system t supply enugh xygen fr a given run resulting in a deficit. Anaerbic Threshld (AT) als called (Lactate Threshld): A pint in exercise where bld lactate (lactic acid) starts t accumulate at a faster rate than it can be eliminated frm the muscles. Bld-lactate accumulatin: A functin f hw much lactic acid is being prduced by the exercising muscles and the rate at which it is being cleared by the muscles, the heart, and the liver. Date pace: Intervals run at current race pace based n recent race perfrmances. Gal pace: Intervals run at a pace ne hpe t race at by the end f the seasn in a particular event. Intervals: Referred t as a wrkut with shrt fast buts f running brken up by perids f rest. Als referred t as the rest prtin between buts f running. Lactic acid: It is a chemical prduced and released int the bldstream by red bld cells, intestines, and skeletal muscles. It is the byprduct f anaerbic respiratin in muscles.

2 Maximum Heart Rate (max hr): This is the heart rate at which increased intensity f exercise des nt cause an increase in heart rate. Oxygen Debt: The pint, thrugh vigrus training, the lungs can nt supply all f the xygen the muscles need in rder t cntinue with that particular activity. Percentage (%) f heart rate: Referred t as a percentage f ne s exercise intensity cmpared t their maximum heart rate. Rep: Shrt fr repetitin. Referred t as the running segment f a wrkut. VO2 Max (Maximal Oxygen Intake): This is the highest rate at which yur bdy can transprt xygen t yur muscles, which yur muscles can then use t prduce energy aerbically; nes aerbic limit. Five Steps t Stardm Step One Aerbic Cnditining (Endurance) Purpse: T build endurance, increase strke vlume, stimulate muscles t stre mre glycgen, prepare the bdy fr mre strenuus training, increase the lungs capacity t deliver xygen, and increase in the number and efficiency f mitchndria. Types f aerbic cnditining runs Recvery Easy

3 Training Table System Aerbic % max hr Time/Distance Duratin 60 min/10 miles max Speed/Pace 1 1/2-2 min slw f 5k pace Weekly Amunt miles Effrt Felt Easy Aerbic Threshld (high end aerbic training) Training Table System Aerbic % max hr Time/Distance Duratin 45 min/ 8 miles max Speed/Pace ne min. slwer than 5k pace Weekly Amunt 2 x wk as part f aerbic cnditining Effrt Felt Medium Step Tw Anaerbic Threshld Purpse: The purpse f threshld training is t raise nes AT delaying bld lactate levels. Enables ne t run faster and faster withut an increase in lactate levels causing ne t race faster. Prepares the bdy t run intervals.

4 Aerbic t Anaerbic Threshld Training Temp runs Training Table System Aerbic with sme anaerbic % max hr Time/Distance Duratin min. Speed/Pace sec slwer than 5k pace Weekly Amunt 10% r 8 miles max Effrt Felt Cmfrtably Hard Threshld Repeats (Cruise Intervals) Training Table System Aerbic with sme anaerbic % max hr 90 Wrk/Rest Rati sec. Time/Distance Duratin 3-15 min. Speed/Pace sec slwer than 5k pace Weekly Amunt 10% r 8 miles max Effrt Felt Cmfrtably Hard

5 Example wrkuts: 5(freshman)-8 x 1k w/35-45 sec jg. 3-4 x mile r 5 min. with ne min rest. 6xmile r 5 min. w/ sec jg btw. Step Three Intervals (VO2 Max) Purpse: Cntinuing t raise ne s anaerbic threshld at faster speeds. Prepares ne t race at a high level. Imprves shrt distance racing speed and strength. Example VO2 max intervals fr crss cuntry 3x5 minutes at 5k pace with 4 minute rest between. 3k/2mile race pace with equal r slightly less rest between. 3k/2 mile race pace with equal r slightly less rest. During track a miler wuld nt d VO2 at his/her mile pace.

6 A 4:40 miler culd d with 100 jg, r with ne min. jg with 5-6 min. rest btw sets running 3 sets. The 2 min. 800 runner culd run 30 sec. with 30 sec. jg. 5-6 min. between sets (3). A 2 miler culd d 3-4x400 at race pace r faster with 100 jg- 3-4 sets. Training Table System Aerbic/Anaerbic % max hr Wrk/Rest Rati equal r slightly less Time/Distance Duratin 1-5 min. Speed/Pace 1 mile t 5k pace Weekly Amunt 8% r 6 miles max Effrt Felt Hard Step Fur Speed Purpse: Imprves anaerbic pathways, teaches ne t run fast, relax and mre ecnmical. It is als used t build ne s tlerance t lactate, which is t increase yur ability t run lng and fast with a high level f bld lactate. The bdy als imprves its ability t quickly remve lactic acid. It brings ne t a peak. Different philsphies Example speed wrkuts: Tw minute 800 runner with 2-3 minute rest between each with 4 minutes rest, with 2-3 minute recvery, secnds. 1-2 sets with 10 minutes between sets.

7 1x500 at date r gal pace, fllwed by 4x200 at gal pace 8x200 at gal pace with a 200 jg between. 4:40 miler with fur minutes rest. with a 400 jg between with 3-4 min. rest. 2-3 sets. 4x400 at date pace, fllwed by 5x300 at gal pace 10 minute 2 miler 1:44-1:47 with 5-6 minutes between. 1:28, sets 3x800 at date pace, 2x600 at gal pace. 2:30 with an 800 jg between. Training Table System Anaerbic % max hr 100 Wrk/Rest Rati As much as 4x lnger r jg same distance (r less) than rep ran Time/Distance Duratin less than 2 min. ( meters) Speed/Pace equal r faster than race pace (mile r less) Weekly Amunt 5% r 3 miles max Effrt Felt Hard

8 Step Five Tapering Purpse: Fully charge the batteries. Putting it all tgether When designing a wrkut ask what system are yu wrking n, what is it yu are trying t achieve. Summer June Easy paced distance miles per week July Medium/easy pace distance miles per week August Medium paced distance miles per week Sample 11 week XC training Early seasn: Mnday Lng aerbic distance run. 3 weeks Tuesday Threshld repeats Wednesday Thursday Friday Saturday Sunday Medium length distance Race r temp run Shrt distance run Race r distance run fllwed by 400 s at race pace with full rest Optinal minute distance run

9 Middle seasn Mnday Lng aerbic distance run 3 weeks Tuesday VO2 max intervals Wednesday Thursday Friday Saturday Sunday Medium distance run Race r Threshld repeats Shrt Distance run Race r VO2 max intervals Optinal minute distance run Late seasn Mnday Lng distance run 3 weeks Tuesday VO2 max intervals Wednesday Thursday Friday Saturday Sunday Medium distance run Threshld repeats Shrt distance run Shrt distance run fllwed by race pace wrk with full rest DNR Taper Mnday Medium length distance run 2 weeks Tuesday Mile time trial r 2x800 s fllwed by shrt distance run Wednesday Medium distance run Thursday Threshld 400 s Friday Saturday Sunday Easy distance Race DNR

10 Training uniqueness Slw twitch/fast twitch runner Challenge in grup setting Overtraining Signs unusual r prlnged sreness (heaviness) perfrmance declines in training and racing delay in recvery frm training lack mtivatin t train r race depressin diarrhea increased clds increased bld pressure increased mrning pulse (8-10 beats higher) lss f weight (4-5 punds) lss f appetite irritability Treatments evaluate training cmmunicatin between cach and athlete cutting training lad skip a meet increase irn intake eat plenty f fruits and vegetables

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12 2012 WIAA Caches Schl Clinic Yakima, WA. Crss Cuntry Hw t Prmte and Build a Successful XC Prgram Presenter: Rick Becker/Selah H.S. Head XC Cach rickbecker@selah.k12.wa.us (schl) rpbeckers@fairpint.net (hme) Prmting and Building a Crss Cuntry Team It is a year rund jb. Cmpetitin frm ther sprts talk t kids xc runners talk t kids pst xc results in hallway vide at lunch trphy case

13 weekly district update decrate classrm running magazines in library assemblies infrmatinal meetings-jr. high track and xc team, early June (bulletin) letters hme t all 8th graders brchure presentatin at schl registratin letters sent hme during summer Jr. High prgram assistant cach teaching at the Jr. High team shirts traditins- Ahtanum Ridge/ice cream, team dinners, ping png turnament, swim and pizza

14 Seafair 8k camping muntain running attend Jr. High xc meet letters/cards frm h.s. team t jr. high team barbeque with jr. high team shw vide s t team- frmer Selah seasns, ftlcker, Nike Natinals, NCAA, wrld recrd tape, Lindgren/Prefntaine, mvies (Fire n the Track, Running Brave) bring kids t big meets- cllege reginals, Prefntaine Classic (Webb), 1972 AAU cntact caches f sprts that make cuts track recrd bard just abve gym XC recrd bard? gd cmmunicatin with the wrestling cach

15 gd cmmunicatin with PE teacher gd cmmunicatin with jr. high cach Jr. High track marks frm previus year KEEP IT FUN Treat each athlete equal-mst imprtant persn in the wrld (persnable) (nt n handut) Have frmer great Selah runners speak (nt n handut) games ultimate frisbee ultimate sccer sharks and guppies Ramb capture the flag predictin runs hk up tag water relays Gladiatr Gdwill run scavenger hunt

16 buy as many cuntable items fr a dllar as yu can fd circle relay XC Recrd Bk XC Pht Album

17 Selah High Schl distance stretching/strengthening rutine Stretching Rutine (daily after practice) Quad sit sit n quads fr a few secnds, kneel, repeat several times, ending with leaning back and pushing pelvis up High butt alternating between butt high in air with arms straight dwn under shulders, legs straight back, thighs n grund sagging lwer back Knee frward leg back ne knee frward ne leg back, weight n fingers, arms straight Jshua stretch Leg ver knee Grin stretch Spread Em Knee t shulder grund ne leg ver knee t chest, keep back straight sles f feet tgether sitting dwn, legs spread apart, grab tes lay n back, grab ne knee, tuch knee t shulder with ther leg straight n Hammy Laying n back, bend knee, grab upper leg pull t chest, attempt t straighten leg, then extend leg straight up grabbing te, d ne leg at a time. Grab and rll Sitting with legs straight ut, grab tes, then rck backwards

18 Cre/leg strengthening rutine (daily after stretching) Flicker Lay n back straight legged hands behind head x 30 Push up leg up Start in the extended pushup psitin, ne leg up hlding fr 6 sec. then switch legs Legs verhead lay n back, rck back with legs verhead, extend legs ut in frnt, dn t let legs hit the grund, keep hands behind head x 30 Side plank Laying n side, extend up, raise leg up and dwn Knees t chest hands behind head, bring knees t chest then sht legs straight ut x 30. Hamstring prne psitin, elbws and palms n grund, bring ne leg up at a time hlding fr 5 secnds, the lwer the hips the tugher the exercise Crunches crss legs, legs up, hands behind head x 30. Push up leg up(repeat) Start in the extended push psitin, ne leg up hlding fr 6 sec. then switch legs Side plank(repeat) Laying n side, extend up, raise leg up and dwn Hamstring(repeat) prne psitin, elbws and palms n grund, bring ne leg up at a time hlding fr 5 secnds, the lwer the hips the tugher the exercise Bicycle Start laying dwn n back with hands behind head, knees t chest, lift shulder blades ff flr, rtate trs bringing elbw t ppsite knee while straightening the ther leg, keep back flat n grund Heel raises Hurdles Hpping flat r up hill Step ups Bunding Shrt fast hills running Shrt slw hills high knees