Colorado High School Coaches Association (CHSCA) – February 6th, 2009
Note:Everything is on one page so let the entire page load before you start clicking on the various videos. I hope this page is useful and if you have questions just ask them at the bottom of the page and I’ll try to respond within a day or two.
Handouts
Main handout, General Strength handout, General Strength 4 week progression, Speed handout
Slides
Videos: Warm-Ups
Lunge Matrix Warm-Up (LM)
PDF Download to iPod
Lateral Lunge Warm-Up (LL)
Tempo Warm-Up: Part 1
Tempo Warm-Up: Part 2
Tempo Warm-Up: Part 3
Tempo Warm-Up: Part 4
Videos: Cool-Downs
Videos: General Strength
Pedestal/Plank Routine PDF Download to iPod
Back Routine PDF Download to iPod
Vern Gambetta Leg Circuit
Blue Monk Lactate Circuit
Videos: Leg Prep
Videos: Power
PlyoAccels (Plyometric Accelerations)
List of References
Must Reads
Mike Smith’s USATF article on Building a Better Runner
Running Economy (NY Times)
Anatomy of a Medal (Joe Vigil
Vern Gambetta’s Blog (the only blog I regularly read…he’s great on so many levels)
Must Watch
Shalane Flanagan workout (10K record video here) Brent Vaughn (CO 3,200m state record and sub 13:20 5k runner) on General Strength
Jack Daniels on the “proper warm-up”
If you have time…
5k/Plyos/Running Economy article – Journal of Applied Physiology
LetsRun thread on Plyos_obviously ignore the junk comments, yet RunningArt2004 knows his stuff
Nic Bideau article (Craig Montrom’s old coach)
Vern Gambetta inerviews Gary Winkler, arguably the best hurdle coach in the world.
If you have time…
Tuesday Tips at Runnerspace.com
Canadian Athletics Coaching Centre
John Cook Interview (.MP3) from Canadian Athletics Coaching Centre
Terrance Mahon – ‘06 Runner’s World Interview
Terrance Mahon – ‘08 NYRR Interview
Terrance Mahon – “Critical Zone Training Factors for 3k and 5K” PowerPoint
Terrance Mahon – “Strength and Flexibility” PowerPoint
