• Training

    Tempo Track Workout

    Recently I have been spending more time at the track than the gym in hopes of getting more comfortable with the running volume I will need to run the 400m competitively. Although there is nothing comfortable about running the 400m the following tempo workout at 70% effort has helped me improve my tolerance level and lose a little weight along the way!  Set 1: 200m, 100m, 100m, 100m Set 2: 100m, 200m, 100m, 100m Set 3: 100m, 100m, 200m, 100m Set 4: 100m, 100m, 100m, 200m  Rest: Take 60 seconds rest between reps and 4 minutes rest between sets

  • Training

    Snatch & Depth Drop to OH Toss

    Last month I was in the gym working on more power and speed. I may have fallen a few times trying to find said power and speed but it was worth it. There is something about being comfortable in the gym training like an athlete. Adding Olympic lifts into my weekly routine has increased my jumping ability, improved my core stability and has helped change my body composition. I don’t suggest taking on Olympic lifts by yourself but if you want to head over to Stack the boys would happily show you how to work them into your weekly routine. Exercise Week 1 Week 2 Week 3 BB Snatch 3…

  • Training

    Warm-Up Exercises

    I have always warmed up before hitting the weights or track but since my recent injury warm-ups have reached a new level. I understand that it is important to increase core temperature, prime the nervous system and improve range of motion before working out. But recently I have added some movements focused on muscle activation and it feels like I have a warm-up before the warm-up… Kind of like Jersey Shore’s “shirt before the shirt.”  Check out some of the new movements my physical therapist added to my warm-up routine to activate my core, glutes and hip abductors. Careful It may just inspire you to add a “warm-up before your…

  • Training

    Hip Flexor Exercises

    Real talk my knee drive during acceleration has been NONEXISTENT since transitioning from distance to sprinting. Hip flexors, among other things, can make the difference when it comes to tapping into that “extra gear” during acceleration.  Knowing this my coach had me doing hanging knee raises, cable knee drives and marching my little heart out. Last week all that hard work started to show up in my accelerations! So, if you sprint, jump or kick, hip flexor exercises would be a great addition to training program. Try throwing this into your workout routine over the next 3 weeks: Exercise Week 1 Week 2 Week 3 1 Arm Waiters March 3×15…

  • Training

    Hill Sprints

    Grass Hill Sprints have become a staple in my programing no matter what phase I’m cycling through. The benefits include an increase in running economy, promotion of better sprinting mechanics, low impact and they generally don’t take that long to complete. Choose a steep hill that forces you into that nice leaning posture but not so steep that it alters your mechanics completely. Once you have found the ideal hill start with one of my favorite hill workouts and gradually add volume: Sets x Length 12 x 40-60 yds @ 75 to 85% Effort Recovery Between Sets Walk back down the hill

  • Training

    Nordic Hamstring Curls

    Did you participate Nordic November? The Nordic Hamstring Curl is an eccentric movement that increases strength and alters the architecture of the muscle. This results in the hamstring being able to produce and withstand more force when running. Don’t let my video scare you… This exercise can be done with minimal equipment! Just place something soft under your knees, have a partner hold your ankles and gradually lean forward while keeping your back straight. Join the Nordic November movement in December (better late than never) and add the following to the end of your workout routine for the next 3 weeks: Week 1 Week 2 Week 3 3 Sets x 6…