Monday Night Strength Circuits for January 5th, 2015 Monday night strength circuits are back!!! We did a stretch of 8 weeks of strength circuits from July through August this past year and had great feedback and impressive race results through the fall season. Strength is directly associated with both speed and injury prevention, so if you are interested in becoming a stronger, faster, and more resilient runner in 2015, come out and see what strength circuits are all about! Strength circuits for running combine running specific strength and power exercises such as squats, lunges, jumps, skips, and hops with fast running on various surfaces. When we run uphill or engage in strength circuits we recruit and condition a higher percentage of muscle fibres than we can accomplish when were simply running on level terrain. When we have more light in the evenings we may use stairs, grassy fields, or sandy beaches for this type of session (anything to challenge ourselves and increase resistance), but at this time of the year well be mainly using hills and the dirt track up at Mahon Park. Well be alternating between short (up to 3 minutes), medium (up to 5 minutes), and long (up to 8 minutes) circuits. This week well be starting with civilized little 1 minute circuits. The short duration will serve as a good introduction to anyone who is joining in for the first time but, if you push hard enough, you can definitely make this into a very challenging session. Start Time: 6:30 PM Location: Forerunners North Shore at 980 Marine Drive Drop-in Fee: $5.00 Workout Details: Warm-up: 1.7 km easy; drills; 4 x 20 second strides; Power Hills up a Steep Grade: 4 x 10 seconds at 100% intensity with 2 minutes (or more) recovery Workout: Part 1: 600 meters at 95 to 100% effort * Recovery: 5 minutes walk before starting the strength circuits. Part 2: 12 x 1 minute strength circuits (15 second strength exercise -> 15 second hard run -> 15 second strength exercise -> 15 second hard run) Strength Circuit #1, 4, 7, and 10 - Power Skips and Lunges Strength Circuit #2, 5, 8, and 11 - Bounding and Frog Leaps Strength Circuit #3, 6, 9 and 12 - Straight Leg Power Hops and Squat Jumps * Run Effort: As fast as you can run while maintaining good form (there are no specific pace goals for these workouts; your speed will increase as you adapt to the training load). * Recovery: 2 minute walk between each 1 minute circuit. Cool-down: 1.7 km easy + Injury Prevention Exercises For information on clinic packages, please go to forerunners.ca/clinics/north-vancouver/ or call us at the store at 604-982-0878.
Posted on: Mon, 05 Jan 2015 05:32:47 +0000
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