Anatomy of a Workout 002

Posted on March 23, 2009 by CoachJay

As promised, the first installment of this week’s workout.

This is an introduction to a video series showing the warm-up, workout and HM at the end the workout. The workout is “The Machine 1.1″ which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.

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  • Frank58

    Hi Jay, I love this workout and I've been using this kind of workout once a week with my Age group athletes for 4-5 years. Coach Jim Hunt (Humboldt St University, UC Davis) introduced it to me and it's a great VO2 max workout when done properly. The kids look forward to the exercises I throw at them and they are really happy when it's all over. instead of 700's we do 400's up tempo (no watch).

    Frank

  • http://stevemagness.blogspot.com stevemagness

    good stuff jay. Love circuits like these. The video reminded me a little of this one with Stefano Baldini's coach (of course I have no idea what the heck they are saying, but I can see that they at least use some sort of circuit…)
    http://www.adrenalinechannel.it/show/323.html

  • http://coachjayjohnson.com CoachJay

    Thanks so much Steve…fantastic video!

  • http://stevemagness.blogspot.com stevemagness

    No prob Jay.

    Here's some more from my library of distance training stuff that I can't understand but saved anyways:

    An abstract on some study Gigliotti did on circuits:
    http://www.fidal.it/files/Abstract.1.07.ING.doc

    A quote from Gigliotti explaining there circuits:
    D’inverno fa pochissimo lavoro sull’ostacolo, ma allena la forza con il circuit training modificato, in due forme diverse. Quello estensivo dura in to- tale circa 35-40 minuti e fra una stazione el’altro non c’è una pausa, ma 25-30 secondi (oppure 150-200 metri) di corsa; nelle varie stazioni Lambruschini esegue esercizi per il poten- ziamento non soltanto dei principali distretti muscolari degli arti inferiori, ma anche di quelli degli arti superiori e del tronco. Il circuit training specifico, invece, dura circa 10- 11 minuti e inizialmente viene ripetuto di tre volte; in esso vengono potenziati soltanto i distretti muscolari direttamente coinvolti nella corsa; ci sono sei diverse stazioni in cia- scuna delle quali il lavoro dura circa 40” ed un totale di 18 ripetute sui 200 metri (che vengono compiuti in circa 32”) e di 3 ripetute sui 1000 metri (in poco meno di 3’ ciascu- na). Segue una pausa di 3’ e poi si riparte. Un esempio del lavoro compiuto è questo: sal- telli sui piedi; 200 metri; oscillazioni degli arti superiori con manubri; 200 metri; mezzo squat jump; 200 metri; e così via fino a giungere a 6 stazioni ea 6 volte 200 metri; dopo di questo si corre un 1000 metri in 2’55”-2’58” e si fa una pausa di 3’. Il tutto viene ripe- tuto per tre volte; talvolta si arriva anche a quattro volte, oppure si aumentano le sta- zioni e, dunque, le ripetute di 200 metri. In Lambruschini le pulsazioni vanno da un mi- nimo di 170 pulsazioni/minuto ad un massimo di 185. Dal punto di vista organico si tratta di un lavoro assai impegnativo. Le esercitazioni vengono compiute a carico natu- rale, oppure con una cintura zavorrata di 6 chilogrammi. Sulla forza lavoriamo anche con sprint brevi in salita su distanze dai 60 ai 100 metri, con una pendenza dal 12 al 15%. In inverno facciamo anche da 5 a 7 volte la cosiddetta cronoscalata, vale a dire 7-8 chilometri di salita con una pendenza del 2-3%. Anche in primavera ne facciamo alcuni richiami.”

    (I put it through one of those crappy internet translators a while ago, and it was pretty much useless. I did get out of it that circuits were generally 35-40min and consisted of 3×10-11min circuit which had mostly 200m segments at 32 pace seperated by exercises (half squat jump is the only one I could make out) and each had a 1km to end it.)

    And finally, a powerpoint by Gigloitti explaining Baldini's training. Circuits are briefly mentioned in one of the slides, though no idea what that slide means or is talking about:
    http://www.fidaltrentino.it/Settore_Didattico/0…

  • http://coachjayjohnson.com CoachJay

    thanks for your help Steve – we'll get this translated eventually.

  • http://hamiltontrack.blogspot.com hamiltontrack

    What led you to a 6:00 pace… As a young coach I am trying to determine the best way to set paces for runs like this… have you found a dependable source to determine this pace or is it just based on “feel” and experience… ??

    And would Sara say that workout was hard or not-bad…

  • http://coachjayjohnson.com CoachJay

    Sara would say it was HARD….I think I have video of her saying it and if I do I'll edit that in.

    6:00 pace question is a great question and I'll no doubt, after giving my rationale, loss some readers as they'll say, “that's not very scientific.”

    She can run that pace for 5k in Boulder, yet I don't think she could run it for 8k/5 miles without racing it; I think she should be able to do it for 8k some time in the near future; by assigning 6 min pace I give her a pace that is slower than her lactate threshold pace, yet is faster than she'd run for a long run. Plus, the math is easy for her to check at 200/400/600 as it's 45/90/2:15, though she has a great sense of pace (maybe all good females do?)

    But one thing that I believe (subject to change?) is that running 5-10 sec slower than threshold pace is better than running right on top of it, i.e. within 1-2 sec of your “known” threshold pace (this assumes you can get tested and get an anal number). Now, I can't back this up with primary research articles, but I think there is a benefit to running hard, but not right on your threshold. Again, can't prove this, but it's my gut feeling.

    One thing that is important if you have 20+ kids to coach is that VO2 pace is basically their 3,200m PR pace (or 3k pace). That is the best number to plug into Daniels in my opinion, or to plug into this super handy device, created by Coach Pollard – http://pacewheel.com/default.aspx

    Finally, while she doesn't have a killer 3k PR, she was an XC All-American and she's in year 4-5 of serious training; this workout has 7k of running and I would be surprised if elite HS girls who run 4:50 could do more than 4k, so please remember that the person demonstrating has a high work capacity, even if she's not a sub 9:15 3k runner.

  • http://hamiltontrack.blogspot.com hamiltontrack

    oh i know she is elite… this is not a work out to “copy” but one to scale down and work off the main ideas…

    thanks for the info on the pacing… i just wanted to see if you follow a known “system” or were using experience to judge…

    the pace wheel looks interesting… it is worth 20 bucks?

  • http://coachjayjohnson.com CoachJay

    Yes – the “system” is basically that this is a workout that is, with the 30 minute run, the 8 min of Aerobic Work WU and the 50+ minute circuit, as long as her long run, yet it's closer to her threshold for during the 50+ minute circuit. But let's be honest, we'll have a much better idea of the efficacy of this workout if she runs well this spring.

    Pacewheel: I think it's not worth $20 the first 20 times you use it, but it's the kind of tool that you're going to use 5 times a week for the rest of your career and so in that light I think it's easily worth the $20. Plus, sometimes it just confirms your guess and the pace you want to assign on that day.

  • http://coachjayjohnson.com CoachJay

    Thanks so much Frank – appreciate your confirmation that this type of circuit is realistic for a variety of athletes.

  • Frank58

    Thank you Jay, it's nice to get the younger athletes prepared for the future. You see I coach at a high school as well as the younger kids and most the kids coming out have only experienced club soccer or middle school athletics. They have no clue that running and racing is so much more than just running and racing, and they resist. I'm answering a lot of “why do we do this?” (even though I've already explained why when I taught the drill or exercise). I love working with the younger age groupers because they are already serious and love to learn new things, they will be the leaders of the future. I appreciate that you are sharing your knowledge and ideas, it helps me be a better coach, and helps my athletes.

  • Kevin

    Her body squats could use some work… Your spine doesn't squat down on top of your legs like they are stilts with knees, your spine squats BETWEEN your legs. Ideally your knees ought to spread out a bit more and she should work on range of motion squatting. It greatly aids upper hamstring and glute flexibility.

    The workout looks cool though.

    Also, what's wrong with Jupiter One!?

  • http://coachjayjohnson.com CoachJay

    Kevin -

    Thanks for the comment. I will take full responsibility for this as I want the runners I work with to have their feet hip width apart and feet “straight ahead” – i.e. not splayed out. In the video below you see a human moving a lot of weight and his stance much wider than shoulder width, let alone hip width, and his feet are splayed out.

    http://tinyurl.com/cfv58a

    Also, Sara is only doing a 1/2 squat (at most) but trying to go as fast as she can (1.5 reps a second is usually what she can do).

    So all three factors – feet width, foot orientation and depth of the squat – are sport specific to running in the circuit. I'm not saying this is rationale/approach is flawless, but I do want to be honest that she's doing it close to the ideal for this circuit.

    I completely agree with your point that a squat is a great way to teach range of motion and I agree with the coaching cues you threw out there. If you have time and can link to a video of a person performing the type of squat you're referring to I'd really appreciate it as it will give other something to reference. Also, Sara was told by the Whartons that she is hyperflexible and therefore I've not had her do the active isolated stretching (AIS) routine daily and I don't have her front squat for flexibility/ROM in the weight room, yet we'll likely come back to this issue in the fall and see if we need to re-address it.

    Thanks Kevin…and you're right, nothing wrong with Jupiter One, other than the fact that I've probably heard it 100 times editing these videos ;-)

  • http://coachjayjohnson.com CoachJay

    Kevin –

    This video with the front squat (not the speed squat) might be ROM that you're in favor of, though it is only one camera angle, yet I think the hip range of motion may be to your liking…but maybe not, and if so then that's fine.

    http://www.vimeo.com/3400604

  • Karla

    Jay –
    Sounds like Kevin is talking about the squat that I am used to. In addition to running I do Crossfit, and the “proper” squat is outlined on this page:
    http://www.crossfit.com/cf-info/excercise.html
    You can locate it under “airsquat”.

  • http://coachjayjohnson.com CoachJay

    Wow – this thread is really starting to be something informative and unique.

    First, to make things easier, here are two movie links to the squats Karla refers to.

    Quicktime Version – http://media.crossfit.com/cf-video/CrossFit_Air…

    Windows Media – http://media.crossfit.com/cf-video/CrossFit_Air…

    Lots to consider and since the first part of the video shows two athletes moving really fast, then I can't hide behind the speed component of what I'm teaching. That leads to range of motion and to feet – both the width and orientation. I'll stand by my position that feet should be hip width apart* and that the feet should point straight ahead, yet this video is challenging that stance…pun fully intended. I've invited some friends and other coaches I respect to join in the discussion and we'll see what they have to say.

    That said, I'm definitely willing to say that the workout I've shared is flawed and I appreciate you sharing this link, so thanks Karla!

    More to come.

  • Karla

    Thanks, Jay! If you're interested in learining more about Crossfit, this article describes their basic standpoint on fitness. http://www.crossfit.com/cf-download/Foundations…
    I would also recommend checking out your local affiliate.
    http://www.crossfit.com/cf-affiliates/
    I really enjoy reading your blog, and it seems that your philosophy of general strength and fitness in addition to endurance training coincides with mine and the Crossfit philosophy.

  • Runningart2004

    First off, I am an unapolegetic Crossfit Hater. I don't like what they stand for. I don't like their business model. Pay $1000 you can go to a one-day seminar and become a 'crossfit coach'. Pay another $1000 and you can pimp a “Crossfit Gym”. It's a money making scheme taking advantage of 'trainers” with little education and “clients” who get stuck on fads. It's is not strength training, it is metabolic conditioning. I have no problem with the Crossfit workouts themselves, IF they are incorporated in an overall strength training program and IF you don't do dumb stuff like high rep Olympic Lifts for time (IDIOTIC!).

    DON'T CONFUSE EFFORT WITH RESULTS!

    Taking that credo further with squats….

    How deep should you squat? That's the red-headed stepchild, the pandora's box, and the gold standard all rolled into one problem. In training you can find times to do just about anything. There is no right or wrong answer, it all depends on where YOU are in YOUR trainining and what are YOUR strengths, weaknesses and limitations.

    First some science:

    J Strength Cond Res. 2002
    The Effect of back squat depth of EMg activity of 4 superficial hip and thigh muscles

    12th Annual congress of the ECSS 2007
    An elctromyographic analysis of four methods in squat training.

    Deeper squats mostly activate the glutes to a larger extent than 1/2 squats. The other muscles (hamstrings, quads, etc) are activated more in deeper squats, but not significantly more. The main advantage of deep squats then would be increased glute development and of course increased range of motion.

    Now, if you have range of motion issues this will likely lead to injury issues and the first course of action I would reccommend is deep squats. Have hip and knee issues? Do deep squats. Olympic lifters are very flexible because it is a requirement of their sport to be flexibile in order to generate the amount of strength and power they need to lift those heavy weights. Almost all OLers Clean and Snatch info a DEEP ATG squat. Do runners 'need' that much ROM? Probably not.

    The second question is do runners need large powerful glutes? Sprinters? Yes. Distance runners? Maybe if you are an md guy and need that strength and ROM during your kick. Most distance runners (mile to marathon) simply don't move in the ROM that would maximally activate the glutes and other lower leg muscles. Another thing to consider is that you simply cannot lift as much weight from a full squat vs a half-squat. So while activation may be higher in the full squat, strength will be greater in the 1/2 squat. In Strength Coach circles the half-squat is used more often than the full. I think if you walk into any basketball or football weight room session you'll see more half squats than full UNLESS that athletic is trying to add mass.

    Also, hyperflexibility can be a deterent to strength production. In order to be strong your muscles need some tightness. This is why when you lift to failure you should be stronger on the 2nd or 3rd set. This has to do with potentiation (and is also why Ben Johnson would do heavy squats 5-10 minutes before his sprint races). If someone is hyperflexible they lack the proper ROM needed for their sport. Proper ROM can go both ways. You can be too tight, which is very common, and too flexibile, which is more common in females. Proper weight training SPECIFIC to your sport and othe SPORT SPECIFIC TRAINING (ie: running) should give you the sport specific range of motion.

    I would suggest doing both full and 1/2 squats. Do full squats during periods of light training when the bulk of easy miles and therefore limited ROM may lead to musculoskeletal issues (ie: overuse injuries tend to occur with repetitive volume fo work NOT intensity). Once you start training hard (intervals, tempos, hills) you are increasing the ROM you are running with and therefore can switch to the 'athletic squat' (ie: half squat).

    Alan

  • Karla

    Alan
    Thanks for the information. I would like to clarify that I by no means follow everything that Crossfit puts out there. First of all, because I consider myself a runner and therefore only do Crossfit twice a week (versus the crossfit standard 3 days on/1 day off, 2 days on/1 day off). I feel my time is better spent doing more sport specific training (running).
    With that being said, there are a lot of benefits like overall general strength and athleticism that I could not achieve from running alone. And yes, this has helped me become a better runner. I've tried doing strength work on my own, but let's face it, it's not nearly as enjoyable or motivating. I am also able to get these benefits without the time commitment of running all those extra miles, because we all know that the average person (not elite) doesn't have the time for 80-100+ miles per week.
    As far as the money/training issue, I have not experienced what you're talking about. The people that I've met have all been very knowledgable and dedicated to overall fitness, not making money. And frankly, anything that gets people and kids off their couch in this country is a step in the right direction.

  • Runningart

    The only problem is that Crossfit isn't really strength training. You'll get some benefit initially because it stresses your muscle differently but you won't great much stronger.

    If you want to strength train and get the correct benefits then do it right. Yes it is boring…but so is running for 99% of people out there.

    Give me 100 runners doing crossfit and 100 runners doing just basic strength training and the basic strength trainers will be stronger AND run better because of their strength AND less accumulative stress. Crossfit places a lot of accumulative fatigue on the body because it is so metabolically demanding..

    DON'T CONFUSE EFFORT WITH RESULTS.

    Squat
    Bench
    Leg Curl
    Chest Supported Row

    3 sets of 4-6 reps (10-12 to start off it you are a true beginner)
    60-90s rest.

    Believe me your benefit is much greater. Running around like an epileptic penquin may look cool but all it does it make you dizzy and nauseous.

    Alan