POSE Running

Weekly Programming Links:  Group Class, Venice Barbell Club, Track Night

Monday, April 21, 2014

Prehab

Fire Hydrants
Banded Hip Extension
Gristle/Groiners
Keg Drill
Banded Overhead/Lat Distraction

Warmup

Bear Complex with barbell
7x unbroken of:
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Classic Strength

Back Squat 3×5- Rest 2 minutes between sets
Press 3×5- Rest 2 minutes between sets

Notes:  You will perform your back squats first, then your presses second.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.  The last set will be like the advanced where you will perform as many reps as you can.

Advanced Strength

Wendler Cycle 1, Week 1

Back Squat: 65% x 5, 75% x 5, 85% x 5+
Press:  65% x 5, 75% x 5, 85% x 5+

Notes:  Percentages are based off 90% of true 1 RM. When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.  Click HERE for a full description of the Wendler 531 cycle.

Classic Conditioning

“Tabata”
Tuckups
Jump and Touch, 18”/14”
Ring Pushups
Row for Calories

Notes:  Each “Tabata” interval is 20s of work followed by 10s of rest for 8 rounds or 4 minutes of total work.  You will perform all 4 minutes on one movement before moving to the next.  You will only have 10s to transition to your next station, so be ready!  For the jump and touch, the distance and touch is one handed.  You may use the wall, pullup bar or anything else hanging around that you can find for a target.  For the ring pushups, be sure to change the angle to try and maintain high volume, quality reps!  Your score will be the total number of reps you complete. 

Advanced Conditioning

“Tabata!”
Toes to Bar
Double Unders
Handstand Pushups
Row for Calories

Notes:  Same scoring as Classic above.

Cool Down

Couch Stretch, 1 min each
Samson Stretch, 30 sec each
Doorway Stretch, 1 min
Pigeon Stretch, 1 min each

Last week we offered a 15 min review of POSE running for old members and new members alike.  Every once in a while it’s good to review the basics…and what is more basic than running?  It is arguably the most natural human movement there is.  You don’t even have to think to do it.  If you want to run, you tell your body, and it just starts running.  I can completely daydream while running, and I swear at times my body is on autopilot, kind of like how you can daydream at the wheel and then wake up amazed you somehow managed to stay in your lane for the past five minutes.  Well not really like that, but in running sometimes you daydream and wake up and realize you traveled a mile like nothing.

For most people running is not like that.  Even though they don’t have to think about form, they are in pain somewhere and that’s all they can think about.  Their ankle, knee, hip, heart, lungs, or head hurt and to continue running is not an option.  One of the goals from last week’s session was to give you a starting point from which to judge your technique and make corrections that will increase your running efficiency, hopefully distract you a bit, and therefore reduce any pain.  

The two biggest take aways from last week were Posture, and Quick Feet.  If you are running and realize your shoulder and low back are hunched over, pick your chest up, tighten up your midline and lean forward.  See if you feel yourself go faster and feel better.  Likewise, if you feel your heels slamming into the ground and hear your feet pounding the pavement, stop pushing off the ground and start picking your feet up quicker.  See if you become more quiet on your landing and feel lighter on your feet.  Just like any other movement, you want to maintain a proper midline and constantly be doing a self analysis to make sure you are moving in the most optimal way possible.

For every class I said the two main goals of the sessions were to 1) move from a heel strike to a ball of the foot landing and 2) move from pushing off the ground to picking your foot with the hamstring.  Below are videos to show you some reasons why that might be more advantages to your running.

1) Heel Strike vs Ball of the Foot

2) Push off the Ground vs Pull the Foot