Thanks for the feedback - Sometimes I get so used to being around people who do this everyday that I forget that not everyone know these exercises. Will try to do better going forward 👍
DUDE, I am back just to say thank you. I am in the Army with 5 more years to go to retire. At the age of 46, this regime definitely keeps me competitive and physically fit to serve. Keep the great training content coming.
As an hybrid athlete going for a marathon and ultra trail next year, this channel is just amazing. You explain things in such an easy understandable way. Congrats. Subbing here :)
My leg muscles actually grow faster when I incorporate cardio due to the increased blood flow. The interference effect is hugely overblown and in my experience it’s a synergy when you apply an ounce of judgement to programming.
Great video! It would be very useful if you made another video where you showed the excercises and in the order you would recomend them in a training session. And when and how often you recomend doing the training sessions in a week. For example what excercises and how many times you would do them for a beginner, intermediate and more advanced runner. Hell, it could even be three seperate videos :D
Good topic. I think isometrics with a crane scale or a force plate are ideal for long distance runners: super quick and time efficient with minimal recovery required. I love the iron, but I think research supports the use of isometrics over traditional barbell work. Plus, the learning curve and risk injury is minimal with isometrics.
@@AlteredState1123 Interesting. Can you point to any reviews showing that isometrics are better than concentric/eccentric work for strength and power (and running performance?) Because my research (and experience) show different, but I’d love to learn something new and try it out to be proven otherwise if the data is there to back it up.
Cheers, good video, great advice. While some people complain, I think you're doing great here. Some improvements here and there, you'll get the hang of it, but there will always be people who want to be spoonfed everything and can't even appreciate free advice from a professional.
Thanks man 😄 I really appreciate it. This UA-cam thing can be difficult sometimes especially when having to do it outside work, family and training, so it means a lot.
@NicklasRossnerPT I understand that, why I'd never complain about someone giving away hard earned professional knowledge for free. Of course, giving feedback for improvements still applies (in a positive way). And those who are serious about it will probably also take the step to become a coached Rossner athlete acknowledging your coaching ability/credibility 🙂
Wish I had incorporated BALANCE this training cycle! I ran a 3:04 marathon in March despite feeling very weak and going slower after mile 17. Started going to the gym for the first time while training, incorporating one legged exercises. My imbalance got better until it got worse! I went from weekly 49.8 GCT average to 48.2. So I recorded my running form and noticed I had perfect vertical hip stability on my dominant side, but not on the other. I’m left dominant so this biased me towards leaning left when I run. It’s a little too late to correct this as I’m running a full marathon next Sunday, but I JUST found this awesome paper. They tested marathon training for 12 weeks where one group had balance training and control group did not. The group with balance training had looser shoulders and higher active knee raise. Two things I struggle A LOT with! I assumed one legged exercises would automatically improve balance but turns out they did not. Yesterday I went to the gym to try some one leg balance tests and I’m crazy uneven, and not even that strong with the stabilizing muscles. Got on the bosu ball with one leg and it was hard even just to stand still for 20 seconds. Definitely going to start doing some light balance training before the race, but will focus on that next cycle. I know from playing tennis that your body is smart about preservation and holds power back if you’re off balance. I just forgot to work on it for a few months lol! Here’s the paper if you like reading doi.org/10.1590/1517-8692202329012023_0043
@@LiliputianMisChief Thank you so much for the insight! 100% balance is extremely important. I usually do balance work as part of the warm-up - On top with the elite athletes we have two 30 minute sessions per week only dedicated to balance and coordination. One life-hack I do is that I stand on a balance board when I brush my teeth. Thats two minutes on my left leg in the morning and two minutes on my right leg in the evening. It gets me a “free” 4 minutes of balance and ankle work everyday 👍😄
@@NicklasRossnerPT Thanks for sharing! I tried balance exercises into my routine with five days of training on a bosu ball and balance board before the marathon. Plus, I added some one-legged teeth brushing to the mix. I ran a 3:02 at the San Francisco marathon, which carries +518m of elevation gain. According to Runalyze, my effort could translate to a 2:53 on a flatter course, thanks to the GAP analysis. That’s a bit better than my last run at Oakland in March where I hit a 3:05 with +243m elevation. Recovery this time around was way smoother compared to last time-when my right leg went "nope" whenever I tried walking down stairs. Now I'm walking fine just a day later. I started weight training again in March, and that probably played a big role, but the balance work helped me be confident with my stride and overall form in the race.
I think it's time to shed light on some points that I consider fundamental around the WEIGHTS - SPRINT debate. I will proceed analytically with some statements. I am aware that several points may be a little revolutionary for many, however I hope that the notes and examples provided will be in some way useful for understanding. Sorry if I will incurr in grammar issues, since I am using google translator. POINT 1. Training with weights in a traditional way with A) positions, directions and directions of execution different from the competition gesture, and B) with grips and supports not suitable for recreating the competition conditions, and C) without overload or with limited overload which is even lower than the actual overload that the athlete endures during the race - LOGICALLY there is then the problem of how to transfer the improvements - obtained through this training - into the execution of the race gesture. POINT 2 To be truly transferable in terms of race performance, weight training must be INNOVATIVE: therefore either the exercise (or the machine) adapts to the race gesture OR the exercise (or the machine) must be completely reinvented In other words, either some variations are made to the isotonic machines OR new machines specific to the purpose must be invented NOTE 1 This applies to sprinting but also to other very technical disciplines such as boxing and in some martial arts or momentum techniques in general. NOTE 2 So I agree that traditional weight training is considered, as someone says the fifth or sixth generation But only because clearly these traditional weight training sessions do NOT educate the competition gesture, on the contrary they de-educate it, and in fact there is a problem of transforming these skills again for the competition, this will be reiterated later on POINT 3 The fact that traditional weight training allows the acquisition of improvements in muscular capacity and to some extent (and, if anything, only for some athletes) improvements in race performance, however DOES NOT DETERMINE and DOES NOT PROOF that these muscular capacities are the maximum potential of the athlete, because - beyond the loads and/or maximums that an athlete can lift - these loads or maximums have been reached with positions, holds and overloads NOT related to the competition gesture POINT 4 The improvements that can be obtained from traditional weight training (both with low and high loads) DO NOT PROVE that traditional weight training can also guarantee to every other athlete the same improvements or the maximum improvements possible for that individual. athlete. The improvements that can be observed in athletes who have followed the same traditional weight training may in fact also depend on other factors. POINT 5 Therefore, athletes distinguished only by age and weight and by their performances cannot be taken as examples or subjects to be tested For example, between two athletes, one weighing 60 kilos and the other 80 kilos, with the same height and correct running technique, the first with a muscular surface area of a certain muscle equal to 30 cm with fibers capable of lifting 5 kilos each cm square and the other athlete with a circumference of 50 cm but with fibers capable of lifting 3 kilos per square cm, have the same strength but the first perhaps will be faster due to the BMI (if not also due to the type of muscle fibers and the lengths of the insertions of the tendons into the respective bones) POINT 6 With training with traditional weights (traditional isotonic machines and free weights) the athlete wastes too much energy and is too busy maintaining balance and position. In running, balance and position DO NOT present such difficulties. POINT 7 In sprinting, (or if we want "in any movement that implies the maximum forward momentum that an athlete must express following a downward projection") they are fundamental: A) the production of an increasingly increaseable weight force B) the transfer of this weight force from one part of the body to another. This increase constitutes the acceleration and this acceleration is produced thanks to this increased weight force. POINT 8 For the production of an increaseable maximum weight force - since traditional training with weights is not designed for this specific purpose - it is essential to build an innovative training that allows the athlete to A) propose the real overload that the athlete endures during the race and B) in a position emulating the race gesture POINT 9 A running athlete exerts a weight force on the ground which is initially made up of body weight From the moment of departure or the moment in which the limb receives the push backwards, an acceleration is produced and this acceleration at the moment of contact with the ground transmits a weight to the ground that is greater than one's own body weight. The athlete's fall towards the ground right from the start has this purpose: to seek maximum speed by trying to increase the impact force on the ground or one's own weight force POINT 10 To produce this maximum increaseable weight force (i.e. with that ideal increase at each stride such that it can be decisive for expressing maximum performance in the race) the sprinter must have the musculature of the pushing leg ALREADY capable of expressing a capacity such that at the moment of impact produces the ideal weight force or the maximum possible one. It is not possible to achieve this maximum muscle strength through traditional weight training NOTE SQUAT, DEADLIFT, LUNGES, STRAPS The substantial difference between these exercises and the rest of the isotonic leg machines (leg curl, leg press, leg extension etc etc) is that in the latter the athlete remains in a prone, supine or sitting position, while in the former he is in an upright position. . Execution in a standing position somehow emulates the athlete's position during the race and can cause very high pressure on the feet such that the athlete trains the hamstring muscles in a partially isometric way during execution but these are exercises that undertrain as they A) they mainly train the front muscles of the leg which are not everything in the production of the increased weight force and therefore they do not train the transfer of the increased weight force from one part of the body to another B) the load is lower than that useful for producing this ideal weight force, as it is limited both by the direction of movement and by the position assumed B) the overload is limited by the tolerance limit of the weakest structures (during running the weight force weighs on the body structures for fractions of a second) C) if carried out through contact with the ground with both feet they do not emulate the real push that that half of the body should express D) they have no useful grip to maintain balance CONCLUSIONS Weight training in the traditional way (everything: from leg curls to leg presses, leg extensions, lunges, squats, deadlifts, deadlifts, etc. etc.) CAN be included as it is valid only for a general improvement of skills, especially for those disciplines of contrast or where there are changes of direction, therefore wrestlers, rugby players, martial artists, footballers but they are not the best for expressing the potential in a technical discipline such as sprinting on the track. It therefore remains undertraining regardless of whether it is carried out with low overloads because perhaps it is thought that otherwise it could negatively affect performance or with sub-maximal overloads because it is thought that maximum fiber recruitment is better But in the first place, together with the teaching of technique, weight training should be included with NEW SYSTEMS that allow training to be carried out with tools capable of applying a real overload in the competition and simulating the specific gesture. I talk since I have experience in development of innovative training machines. The best exercises to improve speed and power for sprinting must have this fundamental elements: 1.a first overload DIRECTED AGAINST THE ATHLETE 2. a valid grip for the athlete in way to increase reps OVER THE MAXIMALS 3. a valid support on the back 3. a second overload positioned NOT ON THE BACK or in the hands or pulled by the body but on the pushing leg 4. position during the executions MUST NOT NOT STAND UP rightt or prone neither supine, BUT EMULATING the real position during the sprint: INCLINED 5. execution monopodalic way (one leg as support, other leg performing the exercise Thanks for attention
Strength training really helped me recover from IT band problems. I now run pain free and find running easier, so I can run more efficiently and at a lower heart rate.
Not only runners can profit from strength training also professionell football players spend a lot of time with strength training and gymnastics. The body of an hybrid athlete which combines cardio training with strengt training looks better and seems to be fitter in general. Rowlng or swimming combines strength and endurance
I liked the video, but have some suggestions: - show the exercises, as mentioned by someone else - consider showing a summary of all the exercises at the end, for easy screenshot, and/or add the to the description - add chapters to the video And thanks for the info 😊
Menurutku berlari memang bertumpu pada detak jantung yang cenderung stabil, dan untuk mendapatkan itu kita perlu melatih kekuatan ketahanan, salah satu yang benar-benar memberi efek menurut saya adalah HIIT, dengan melatih otot2 perut dan kaki, tidak memakan waktu banyak tapi sangat-sangat efektif.
You are a presenter and great communicator this is just the beginning. I just started walking this week 10k steps every day and jogged for the first time in 15 years for 2 whole minutes! What is a good plan to progress to running for 30 minutes.
Thanks 😄 Thats awesome!! It really depends on the reason you have not been running for 15 years. But with the clients I work with usually slow and steady wins the race. We usually do 1-5 minutes of running followed by walking and then running again. We do that up to 30 minutes. Then we slowly increase the time running (Example from 1 min to 1 min 15 sec) and then decrease the time walking (Example from 1 minute to 45 seconds) still “only” doing 30 minutes in total. Once we are able to run for 30 min straight we just start to add minutes every week. That is how we do it, but depending on your circumstances, it can be different for you. If it were me I would get in contact with a local physio. And then give yourself a major kudos. It’s a lot harder to get yourself out for 2 minutes than when you can do 60 minutes 👍😄 The journey ahead is gonna be awesome!
Thank you so much and this video is perfect companion to your comment along with the next video on getting tired! Let's go! Here before 10k subscribers and 100k!
@NicklasRossnerPT Thanks for your video. PSI makes sense. However, is that something you came up with yourself, or were you inspired by any article to come up with the three letters?
@@lsolesen It’s my own creation - It’s not that creative but easy to remember. The 3 letters are individually based on the 3 scientific principles that in my understanding of the literature (and experience) is the most optimal way to strength train for endurance 😄
This is great. I find the best way to dampen the interference effect is to keep the volume and reps of the exercises low. Keep reps low and weight heavy. You’re getting high reps in your running anyway, ST should stimulate strength not endurance. Just my view anyway.
@@connorgray2896 Yeah I think thats a great way to go about it 😄 In peaks I do something similar and then some high rep full rom work in the warm-up for Injury prevention.
Talks about powerlifting, proceeds to show weightlifting :p All jokes aside, awesome video man! I feel like you explained why running feels more natural for me coming from a strength background.
Also if I could give some advice for your bss, do them without your shoes. Having shoes on messes with your ability to stabilise properly and brings a lot of unnecessary imbalance to the movement. Doing it barefoot or with a hard foot sole shoe you will be able to increase the weight rapidly so you can really push your strength and neuromuscular adaptations faster over time
How important is it really to do strength before run? My schedule is such that it is easier for me to do my run first, and then strength later. Is that okay, or should I prioritize strength before run?
@@jaromallen8357 It depends on your goals 😄 If its to gain strength, I would put strength first. But there is also such a thing as ease of life and enjoyment. If you enjoy doing your run first and its what makes you lift, I would just stick to that - even though it might be suboptimal in theory.
@@kennyatkinson7707 I typically have athletes strength train in the morning and then run in the evening. If we have to do it after each other it depends on our meso cycle. Most of the time strength comes first, because its hard to have enough energy to lift as much as you need to (especially with explosive work and max strength) if you run first 😊 But do what works for you 👍
Thanks man. Im trying to figure out how to get faster, I managed to go from 25:11min in June 2023 to 18:56min in June 2024 with just a track club, some long runs from January - March, then got runners knee because I overdid training as a "new" runner. So I just sticked to plyometrics and track training, short bursts, no longer distance training, eventually here and there a few km but no volume at all. Im pretty sure I can go under 17 min, but now I gotta ramp up the volume slowly AND combine it with strength training. I also swim every week and bike here and there. So I will defintely combine this
@@NolzadCS Thats a great improvement in a year. You should be proud of that 😄 Yeah I think incooporating some full range of motion exercises, especially around the knee, hips and ankles can help a lot. If its the classic runners knee then I would look into some eccentric knee extension work as well 👍
A lower weight has a high correlation with faster running - But I've trained with people who have run sub16 min 5k at 90kg. So it's not impossible - It all depends on your height, body composition and response to training. I've also seen people at 60kg who could not run a sub 40 minute 5k if their life depended on it. Focus on improving your training, recovery and nutrition. The performance will come :)
When you are doing your leg pressing movements "bulgarians/clean+press/squats etc" why are you wearing heavily cushioned running shoes? you can see your lack of stability by the way your feet shake and also the thick cushioned shoe is absorbing a lot of the force making the movement less efficient + more dangerous. Not hating in any way, just curious as i have only recently go into running/triathlon after over 10 years of only lifting and my coaches always told me to only lift in a flat stable shoe. Be safe brother! Great video!
@@MakoTheFrog You have a solid point. Most people should train in flat stable shoes and I do too. There are certain situations where it can make sense to do it in race day shoes, to mimic the stability required on race day, but it should never be the primary training setup. But what happened in the video is simply that I forgot my shoes, so I wore my Nike Zoom fly’s that I was already wearing the day I filmed it 😄 And thanks 👍🙏
Good contribution! One comment ... Following a high intensity training with a LONG low intensity training is, from my observations, a ticket for injury. High intensity, followed by short duration, low intensity, i.e. recovery, is OK. Low and LONG intensity, followed by short, high intensity could work. If the trainee can manage the high, short load, then fine. If the trainee can't manage, and has been instructed accordingly, then ... fair attempt but ... go home and rest.
To keep hard days hard and easy days easy (to maximise recovery according to polarised training protocols), wouldn’t you put your hard runs and hard lifts on the same day? Cyclists here, I appreciate the demand of running and cycling are different.
It highly depends on the athlete. For cycling it's a lot easier because the impact is low. Most people don't have the capacity to do power/plyometrics training and running hard on the same day without a serious risk of injury. For highly trained or elite athletes it's different and in most cases we would put it together. Another approach I like to use are hard evenings/hard mornings. So for example. Hard run monday evening, hard strength tuesday morning and then easy until wednesday evening. That gives us 36 hours of recovery between hard sessions. But again - It highly depends. For most recreational athletes who trains less than 5 times/week its a none issue because there will be complete recovery days :)
I do threshold bike on a tuesday morning, threshold run late in the afternoon then plyometrics after a brief rest. Wed is long easy swim and easy run. Thu is easy bike run with lifting focused on activation and strength maintaining low hr. Then fri is another high intensity work. This is how I incorporated strengthening that I found to be most effective for me. Ps. Core workouts are scattered throughout the week
@@zonarst I went with Bulgarian split squats as the single leg knee dominant movement. But you could easily swap it out with pistol squats. None of the exercises are set in stone 😄👍 It’s more about the principles.
Buddy thanks for the information but for runners like me who are learning this video is not so useful because of lack of showing the excercise rather writing them and make the plan short and simple yet informative as much as possible.
✅ Cut Your 5k Time By 48 Seconds in 7 Weeks! (While Training 50% Less)
runningequati.ck.page/7weeks
just writing down names of excercises is not very useful, better show pictures/vids to avoid googling names
Agreed, this sucked
If you're too lazy to google the name of an exercise you were never going to do it anyway
@@Joe_Bandit it’s actually great feedback! Which will ultimately improve his channel, increase his subscribers and viewership
Thanks for the feedback - Sometimes I get so used to being around people who do this everyday that I forget that not everyone know these exercises.
Will try to do better going forward 👍
I’m sorry you feel like it sucked. I’ll try to do better going forward.
DUDE, I am back just to say thank you. I am in the Army with 5 more years to go to retire. At the age of 46, this regime definitely keeps me competitive and physically fit to serve. Keep the great training content coming.
Thank you man, I really appreciate it 😄
As an hybrid athlete going for a marathon and ultra trail next year, this channel is just amazing. You explain things in such an easy understandable way. Congrats. Subbing here :)
@@Mauredo Thank you so much man 😄
Hybrid is awesome! 🏋️
My leg muscles actually grow faster when I incorporate cardio due to the increased blood flow. The interference effect is hugely overblown and in my experience it’s a synergy when you apply an ounce of judgement to programming.
I agree - For most people it’s not an issue 😊
Great video! It would be very useful if you made another video where you showed the excercises and in the order you would recomend them in a training session. And when and how often you recomend doing the training sessions in a week.
For example what excercises and how many times you would do them for a beginner, intermediate and more advanced runner. Hell, it could even be three seperate videos :D
@@Rafinha12FCB Thanks for the feedback 😄👍 I’ll do more in the future for sure and be sure to include technical advice and showcase as well.
Good topic. I think isometrics with a crane scale or a force plate are ideal for long distance runners: super quick and time efficient with minimal recovery required. I love the iron, but I think research supports the use of isometrics over traditional barbell work. Plus, the learning curve and risk injury is minimal with isometrics.
@@AlteredState1123 Interesting.
Can you point to any reviews showing that isometrics are better than concentric/eccentric work for strength and power (and running performance?)
Because my research (and experience) show different, but I’d love to learn something new and try it out to be proven otherwise if the data is there to back it up.
Cheers, good video, great advice. While some people complain, I think you're doing great here. Some improvements here and there, you'll get the hang of it, but there will always be people who want to be spoonfed everything and can't even appreciate free advice from a professional.
Thanks man 😄 I really appreciate it. This UA-cam thing can be difficult sometimes especially when having to do it outside work, family and training, so it means a lot.
@NicklasRossnerPT I understand that, why I'd never complain about someone giving away hard earned professional knowledge for free. Of course, giving feedback for improvements still applies (in a positive way). And those who are serious about it will probably also take the step to become a coached Rossner athlete acknowledging your coaching ability/credibility 🙂
@@JustBrowsing777 100%. Feedback for improvement is always appreciated 😄
Very good video,bravo..
Thank you 🙏😄
Wish I had incorporated BALANCE this training cycle! I ran a 3:04 marathon in March despite feeling very weak and going slower after mile 17. Started going to the gym for the first time while training, incorporating one legged exercises. My imbalance got better until it got worse! I went from weekly 49.8 GCT average to 48.2. So I recorded my running form and noticed I had perfect vertical hip stability on my dominant side, but not on the other. I’m left dominant so this biased me towards leaning left when I run.
It’s a little too late to correct this as I’m running a full marathon next Sunday, but I JUST found this awesome paper. They tested marathon training for 12 weeks where one group had balance training and control group did not. The group with balance training had looser shoulders and higher active knee raise. Two things I struggle A LOT with! I assumed one legged exercises would automatically improve balance but turns out they did not.
Yesterday I went to the gym to try some one leg balance tests and I’m crazy uneven, and not even that strong with the stabilizing muscles. Got on the bosu ball with one leg and it was hard even just to stand still for 20 seconds.
Definitely going to start doing some light balance training before the race, but will focus on that next cycle. I know from playing tennis that your body is smart about preservation and holds power back if you’re off balance. I just forgot to work on it for a few months lol!
Here’s the paper if you like reading
doi.org/10.1590/1517-8692202329012023_0043
@@LiliputianMisChief Thank you so much for the insight!
100% balance is extremely important. I usually do balance work as part of the warm-up - On top with the elite athletes we have two 30 minute sessions per week only dedicated to balance and coordination.
One life-hack I do is that I stand on a balance board when I brush my teeth. Thats two minutes on my left leg in the morning and two minutes on my right leg in the evening. It gets me a “free” 4 minutes of balance and ankle work everyday 👍😄
@@NicklasRossnerPT
Thanks for sharing! I tried balance exercises into my routine with five days of training on a bosu ball and balance board before the marathon. Plus, I added some one-legged teeth brushing to the mix.
I ran a 3:02 at the San Francisco marathon, which carries +518m of elevation gain. According to Runalyze, my effort could translate to a 2:53 on a flatter course, thanks to the GAP analysis. That’s a bit better than my last run at Oakland in March where I hit a 3:05 with +243m elevation.
Recovery this time around was way smoother compared to last time-when my right leg went "nope" whenever I tried walking down stairs. Now I'm walking fine just a day later. I started weight training again in March, and that probably played a big role, but the balance work helped me be confident with my stride and overall form in the race.
Great channel!! There is few information about strength training for avoiding injuries..
Thank you from Korea
Thank you man 😄
Awesome stuff. Definitely subscribing.
Thanks man 😄
I think it's time to shed light on some points that I consider fundamental around the WEIGHTS - SPRINT debate.
I will proceed analytically with some statements.
I am aware that several points may be a little revolutionary for many, however I hope that the notes and examples provided will be in some way useful for understanding. Sorry if I will incurr in grammar issues, since I am using google translator.
POINT 1.
Training with weights in a traditional way with A) positions, directions and directions of execution different from the competition gesture, and B) with grips and supports not suitable for recreating the competition conditions, and C) without overload or with limited overload which is even lower than the actual overload that the athlete endures during the race - LOGICALLY there is then the problem of how to transfer the improvements - obtained through this training - into the execution of the race gesture.
POINT 2
To be truly transferable in terms of race performance, weight training must be INNOVATIVE: therefore either the exercise (or the machine) adapts to the race gesture OR the exercise (or the machine) must be completely reinvented
In other words, either some variations are made to the isotonic machines OR new machines specific to the purpose must be invented
NOTE 1
This applies to sprinting but also to other very technical disciplines such as boxing and in some martial arts or momentum techniques in general.
NOTE 2
So I agree that traditional weight training is considered, as someone says the fifth or sixth generation
But only because clearly these traditional weight training sessions do NOT educate the competition gesture, on the contrary they de-educate it, and in fact there is a problem of transforming these skills again for the competition, this will be reiterated later on
POINT 3
The fact that traditional weight training allows the acquisition of improvements in muscular capacity and to some extent (and, if anything, only for some athletes) improvements in race performance, however DOES NOT DETERMINE and DOES NOT PROOF that these muscular capacities are the maximum potential of the athlete, because - beyond the loads and/or maximums that an athlete can lift - these loads or maximums have been reached with positions, holds and overloads NOT related to the competition gesture
POINT 4
The improvements that can be obtained from traditional weight training (both with low and high loads) DO NOT PROVE that traditional weight training can also guarantee to every other athlete the same improvements or the maximum improvements possible for that individual. athlete.
The improvements that can be observed in athletes who have followed the same traditional weight training may in fact also depend on other factors.
POINT 5
Therefore, athletes distinguished only by age and weight and by their performances cannot be taken as examples or subjects to be tested
For example, between two athletes, one weighing 60 kilos and the other 80 kilos, with the same height and correct running technique, the first with a muscular surface area of a certain muscle equal to 30 cm with fibers capable of lifting 5 kilos each cm square and the other athlete with a circumference of 50 cm but with fibers capable of lifting 3 kilos per square cm, have the same strength but the first perhaps will be faster due to the BMI (if not also due to the type of muscle fibers and the lengths of the insertions of the tendons into the respective bones)
POINT 6
With training with traditional weights (traditional isotonic machines and free weights) the athlete wastes too much energy and is too busy maintaining balance and position. In running, balance and position DO NOT present such difficulties.
POINT 7
In sprinting, (or if we want "in any movement that implies the maximum forward momentum that an athlete must express following a downward projection") they are fundamental:
A) the production of an increasingly increaseable weight force
B) the transfer of this weight force from one part of the body to another.
This increase constitutes the acceleration and this acceleration is produced thanks to this increased weight force.
POINT 8
For the production of an increaseable maximum weight force - since traditional training with weights is not designed for this specific purpose - it is essential to build an innovative training that allows the athlete to
A) propose the real overload that the athlete endures during the race and
B) in a position emulating the race gesture
POINT 9
A running athlete exerts a weight force on the ground which is initially made up of body weight
From the moment of departure or the moment in which the limb receives the push backwards, an acceleration is produced and this acceleration at the moment of contact with the ground transmits a weight to the ground that is greater than one's own body weight. The athlete's fall towards the ground right from the start has this purpose: to seek maximum speed by trying to increase the impact force on the ground or one's own weight force
POINT 10
To produce this maximum increaseable weight force (i.e. with that ideal increase at each stride such that it can be decisive for expressing maximum performance in the race) the sprinter must have the musculature of the pushing leg ALREADY capable of expressing a capacity such that at the moment of impact produces the ideal weight force or the maximum possible one.
It is not possible to achieve this maximum muscle strength through traditional weight training
NOTE
SQUAT, DEADLIFT, LUNGES, STRAPS
The substantial difference between these exercises and the rest of the isotonic leg machines (leg curl, leg press, leg extension etc etc) is that in the latter the athlete remains in a prone, supine or sitting position, while in the former he is in an upright position. .
Execution in a standing position somehow emulates the athlete's position during the race and can cause very high pressure on the feet such that the athlete trains the hamstring muscles in a partially isometric way during execution but these are exercises that undertrain as they
A) they mainly train the front muscles of the leg which are not everything in the production of the increased weight force and therefore they do not train the transfer of the increased weight force from one part of the body to another
B) the load is lower than that useful for producing this ideal weight force, as it is limited both by the direction of movement and by the position assumed
B) the overload is limited by the tolerance limit of the weakest structures (during running the weight force weighs on the body structures for fractions of a second)
C) if carried out through contact with the ground with both feet they do not emulate the real push that that half of the body should express
D) they have no useful grip to maintain balance
CONCLUSIONS
Weight training in the traditional way (everything: from leg curls to leg presses, leg extensions, lunges, squats, deadlifts, deadlifts, etc. etc.) CAN be included as it is valid only for a general improvement of skills, especially for those disciplines of contrast or where there are changes of direction, therefore wrestlers, rugby players, martial artists, footballers but they are not the best for expressing the potential in a technical discipline such as sprinting on the track.
It therefore remains undertraining regardless of whether it is carried out with low overloads because perhaps it is thought that otherwise it could negatively affect performance or with sub-maximal overloads because it is thought that maximum fiber recruitment is better
But in the first place, together with the teaching of technique, weight training should be included with NEW SYSTEMS that allow training to be carried out with tools capable of applying a real overload in the competition and simulating the specific gesture.
I talk since I have experience in development of innovative training machines.
The best exercises to improve speed and power for sprinting must have this fundamental elements:
1.a first overload DIRECTED AGAINST THE ATHLETE
2. a valid grip for the athlete in way to increase reps OVER THE MAXIMALS
3. a valid support on the back
3. a second overload positioned NOT ON THE BACK or in the hands or pulled by the body but on the pushing leg
4. position during the executions MUST NOT NOT STAND UP rightt or prone neither supine, BUT EMULATING the real position during the sprint: INCLINED
5. execution monopodalic way (one leg as support, other leg performing the exercise
Thanks for attention
Great work ❤ best video 🏃♂️👍
@@shahrukhjamil2184 Thanks 😄
Strength training really helped me recover from IT band problems. I now run pain free and find running easier, so I can run more efficiently and at a lower heart rate.
@@rubarb1275 Thats awesome! 😄
Good runing. More helthy morning run
Not only runners can profit from strength training also professionell football players spend a lot of time with strength training and gymnastics. The body of an hybrid athlete which combines cardio training with strengt training looks better and seems to be fitter in general. Rowlng or swimming combines strength and endurance
@@grizzlyadams4810 100% everyone could benefit both strength and endurance. 👍
I liked the video, but have some suggestions:
- show the exercises, as mentioned by someone else
- consider showing a summary of all the exercises at the end, for easy screenshot, and/or add the to the description
- add chapters to the video
And thanks for the info 😊
Thanks for the feedback 😄👍
Menurutku berlari memang bertumpu pada detak jantung yang cenderung stabil, dan untuk mendapatkan itu kita perlu melatih kekuatan ketahanan, salah satu yang benar-benar memberi efek menurut saya adalah HIIT, dengan melatih otot2 perut dan kaki, tidak memakan waktu banyak tapi sangat-sangat efektif.
You are a presenter and great communicator this is just the beginning. I just started walking this week 10k steps every day and jogged for the first time in 15 years for 2 whole minutes! What is a good plan to progress to running for 30 minutes.
Thanks 😄
Thats awesome!!
It really depends on the reason you have not been running for 15 years. But with the clients I work with usually slow and steady wins the race.
We usually do 1-5 minutes of running followed by walking and then running again. We do that up to 30 minutes. Then we slowly increase the time running (Example from 1 min to 1 min 15 sec) and then decrease the time walking (Example from 1 minute to 45 seconds) still “only” doing 30 minutes in total.
Once we are able to run for 30 min straight we just start to add minutes every week.
That is how we do it, but depending on your circumstances, it can be different for you. If it were me I would get in contact with a local physio.
And then give yourself a major kudos. It’s a lot harder to get yourself out for 2 minutes than when you can do 60 minutes 👍😄
The journey ahead is gonna be awesome!
Thank you so much and this video is perfect companion to your comment along with the next video on getting tired! Let's go! Here before 10k subscribers and 100k!
I love the way you've taken feedback with such grace.
@@laman012 Thanks man 😄
@NicklasRossnerPT Thanks for your video. PSI makes sense. However, is that something you came up with yourself, or were you inspired by any article to come up with the three letters?
@@lsolesen It’s my own creation - It’s not that creative but easy to remember.
The 3 letters are individually based on the 3 scientific principles that in my understanding of the literature (and experience) is the most optimal way to strength train for endurance 😄
This is great. I find the best way to dampen the interference effect is to keep the volume and reps of the exercises low. Keep reps low and weight heavy. You’re getting high reps in your running anyway, ST should stimulate strength not endurance. Just my view anyway.
@@connorgray2896 Yeah I think thats a great way to go about it 😄 In peaks I do something similar and then some high rep full rom work in the warm-up for Injury prevention.
Where can get these works in a pdf format or text?
I’m working on it 😄👍
Talks about powerlifting, proceeds to show weightlifting :p
All jokes aside, awesome video man! I feel like you explained why running feels more natural for me coming from a strength background.
Also if I could give some advice for your bss, do them without your shoes. Having shoes on messes with your ability to stabilise properly and brings a lot of unnecessary imbalance to the movement. Doing it barefoot or with a hard foot sole shoe you will be able to increase the weight rapidly so you can really push your strength and neuromuscular adaptations faster over time
@@ForeverHuggy 100% - I usually wear weightlifting shoes, but did not bring them that day and did not have time to go back and refilm 😅
@@NicklasRossnerPT oh yeah makes sense 🤪
How important is it really to do strength before run? My schedule is such that it is easier for me to do my run first, and then strength later. Is that okay, or should I prioritize strength before run?
@@jaromallen8357 It depends on your goals 😄
If its to gain strength, I would put strength first.
But there is also such a thing as ease of life and enjoyment. If you enjoy doing your run first and its what makes you lift, I would just stick to that - even though it might be suboptimal in theory.
Sir ji
Lyrics,aapke dwara bole Gaye shabdon ki screen par hindi mein chale to hum samajh lengen
Please make a video of these tranning
Can you make pdf of it with exercise photo guide
@@speedi1432 I’m working on a guide 👍
Where do you fit this in typically if you run 6 days a week? Do you run before or after runs
@@kennyatkinson7707 I typically have athletes strength train in the morning and then run in the evening.
If we have to do it after each other it depends on our meso cycle. Most of the time strength comes first, because its hard to have enough energy to lift as much as you need to (especially with explosive work and max strength) if you run first 😊
But do what works for you 👍
Thanks man. Im trying to figure out how to get faster, I managed to go from 25:11min in June 2023 to 18:56min in June 2024 with just a track club, some long runs from January - March, then got runners knee because I overdid training as a "new" runner. So I just sticked to plyometrics and track training, short bursts, no longer distance training, eventually here and there a few km but no volume at all. Im pretty sure I can go under 17 min, but now I gotta ramp up the volume slowly AND combine it with strength training.
I also swim every week and bike here and there. So I will defintely combine this
@@NolzadCS Thats a great improvement in a year. You should be proud of that 😄
Yeah I think incooporating some full range of motion exercises, especially around the knee, hips and ankles can help a lot. If its the classic runners knee then I would look into some eccentric knee extension work as well 👍
Does overweight affect our running performance?
My weight is 88kg my 5k time is 27 min
Should i drop my weight to run faster ?
A lower weight has a high correlation with faster running - But I've trained with people who have run sub16 min 5k at 90kg. So it's not impossible - It all depends on your height, body composition and response to training.
I've also seen people at 60kg who could not run a sub 40 minute 5k if their life depended on it.
Focus on improving your training, recovery and nutrition. The performance will come :)
When you are doing your leg pressing movements "bulgarians/clean+press/squats etc" why are you wearing heavily cushioned running shoes? you can see your lack of stability by the way your feet shake and also the thick cushioned shoe is absorbing a lot of the force making the movement less efficient + more dangerous. Not hating in any way, just curious as i have only recently go into running/triathlon after over 10 years of only lifting and my coaches always told me to only lift in a flat stable shoe. Be safe brother! Great video!
@@MakoTheFrog You have a solid point. Most people should train in flat stable shoes and I do too. There are certain situations where it can make sense to do it in race day shoes, to mimic the stability required on race day, but it should never be the primary training setup.
But what happened in the video is simply that I forgot my shoes, so I wore my Nike Zoom fly’s that I was already wearing the day I filmed it 😄
And thanks 👍🙏
Good contribution!
One comment ...
Following a high intensity training with a LONG low intensity training is, from my observations, a ticket for injury.
High intensity, followed by short duration, low intensity, i.e. recovery, is OK.
Low and LONG intensity, followed by short, high intensity could work. If the trainee can manage the high, short load, then fine.
If the trainee can't manage, and has been instructed accordingly, then ... fair attempt but ... go home and rest.
@@speckles9251 Good point 👍
😅where were you my whole running life?😂 Great stuff bro.
@@gavinmaboeta6401 Thanks man 😄
To keep hard days hard and easy days easy (to maximise recovery according to polarised training protocols), wouldn’t you put your hard runs and hard lifts on the same day? Cyclists here, I appreciate the demand of running and cycling are different.
It highly depends on the athlete. For cycling it's a lot easier because the impact is low.
Most people don't have the capacity to do power/plyometrics training and running hard on the same day without a serious risk of injury. For highly trained or elite athletes it's different and in most cases we would put it together.
Another approach I like to use are hard evenings/hard mornings. So for example. Hard run monday evening, hard strength tuesday morning and then easy until wednesday evening. That gives us 36 hours of recovery between hard sessions.
But again - It highly depends. For most recreational athletes who trains less than 5 times/week its a none issue because there will be complete recovery days :)
I do threshold bike on a tuesday morning, threshold run late in the afternoon then plyometrics after a brief rest. Wed is long easy swim and easy run. Thu is easy bike run with lifting focused on activation and strength maintaining low hr. Then fri is another high intensity work. This is how I incorporated strengthening that I found to be most effective for me. Ps. Core workouts are scattered throughout the week
Good information, subscribe is a must sir! 😅
Thanks man 😄😄
Show!
@@mentesemcorrente Thanks for the feedback. I will in the future 🙏👍
Pistol works?
@@zonarst I went with Bulgarian split squats as the single leg knee dominant movement. But you could easily swap it out with pistol squats.
None of the exercises are set in stone 😄👍 It’s more about the principles.
Buddy thanks for the information but for runners like me who are learning this video is not so useful because of lack of showing the excercise rather writing them and make the plan short and simple yet informative as much as possible.
Thank you for the feedback 🙏 I’ll film the exercises next time. Sometimes I forget that (of course) most people don’t know these exercises.
@@NicklasRossnerPT But thanks for your effort to make these kinda videos so thumbs up for this. Keep it up
why to do any of these... waste of life
To much bla bla bla thanks
I’m sorry you feel that way.
What a prat