How Top Programs Get Maximum Aerobic Benefits While Preventing Injuries
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๐ KEY TAKEAWAYS
- The most crucial concept for winter training success
- Keep heart rate elevated by going directly from warm-up โ run โ strides โ post-run work (no breaks)
- Athletes get as much or more aerobic benefit with LESS running โ prevents injuries
- This is why Jay's system keeps athletes injury-free while helping them PR
- Works for any program, any environment, boys and girls, big schools and small
- Change this approach in December...
How to Warm-up Between Races
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๐ KEY TAKEAWAYS
- After the first race, take 10โ15 minutes to feel mostly normal, then do a quick 6-exercise mobility routine (iron cross, low whips, groiners, reach under/up, cat-cow, side bends) before hydrating and refueling.
- Use an adjusted Jeff Boele warm-up for the second race: 20m of dynamic drills, wall/fence exercises (leg swings, hurdle trail leg, eagles), ground exercises, then A-march and A-skip sequences.
- Skip B-march and B-skip w...
