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Coach John & Paul Blog

This weeks homework = next weeks track work

Technical Session Tuesday

28/4/2020

1 Comment

 
Hi all

We have been focusing on getting the drillis in this youtube video perfect.  Please continue to practice.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately


Todays session:

Warm up:
8 minute jog
Band drills

Sprint form drills:
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations from Sprint form drills:  DO full set twice
Skipping a 20 metres into acceleration over 40mtrs @ 60%
Skipping b 20 metres into acceleration over 40mtrs @ 70%

Ankling 20 m into acceleration over 40mtrs @ 80%
Cycling  20 m into acceleration over 40mtrs @ 90%


​Main Set: 
3
x3x40m fast 3’&8’ (3min between each run & 8 min between sets)

When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John

1 Comment

Sunday 200s - Smile!!!

26/4/2020

1 Comment

 
Hi all

Please see todays Sunday session below.  If you do not have a grass area within 2 km please substitute with fartlek session: Easy run for 8 mins, do warm up drills as below, then run for 2 mins at about 50% of max velocity ; then 1 min at 70% ; 2 mins 50%, 1min 70% by 8 - be careful running on hard ground. Finish with core and stretch as below.

For those with access to area to complete 200s see below.

Stay well,
John

SESSION:
Warm up:

8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately



​
Accelerations to 80mts @ 60%, 70%, 80%,90%

Main set:
200s by 7 (sneaking up by 1) with 3 mins between each:   For 400 and 800 runners we are looking for 10.  Remember the times you are currently running to - we are looking for circa 80%.  If you are not sure of distance use a watch and run with the intensity we do sessions at, for your period of time.  I.e I would run for 31 secs then 3 mins break and so on.

When finished jog home and complete core + stretch session as per Thursday Zoom
CORE & STRETCH:
Plank Touch by 25 https://youtu.be/Lo4Sztl3euY
Stretch Calves in calf dog down stretch - 30 secs each calf
Plank Pass through 10 each side https://youtu.be/ExGK_oH6kN4
Stretch quads - lie on side as per training - 30 secs each side
Plank Elbow punch (into pillows) - 12 each side  = Hold a plank on your elbows (with elbows/forearms) on a pillow – you then lift one elbow and drive into pillows (make sure you twist and drive from core at the top), then the alternative side and repeat until time is up
Hamstring stretch - 30 secs each hamstring

Russian Twists with weight (dumb bell, milk carton etc.)  - 15 taps each side https://youtu.be/Yg47UxxV9Vc
​
1 Comment

Zoom circuit Training session - Thursday 23rd

26/4/2020

0 Comments

 
Thanks to all who joined us for the circuit training on Zoom on Thursday.  Well done to Lauren and Patrick who brilliantly led the session.

A list of the exercises are below.

Best and stay safe all,
John

You will need water, towel, 2 pillows, a weight= dumbbell, kettle bell, 3ltr milk carton, a brick from the garden etc; a step up box = seat, bench, step, chair

SET 1:   30 seconds on 20 seconds rest  * 3 sets with 70 secs between sets
Plank Touch https://youtu.be/Lo4Sztl3euY
Plank Pass through  https://youtu.be/ExGK_oH6kN4
Elevated feet cross mountain Climbers  (its at 48 secs in video)    https://youtu.be/tsTizzt7iEc
Plank Elbow punch (into pillows)   = Hold a plank on your elbows (with elbows/forearms) on a pillow – you then lift one elbow and drive into pillows (make sure you twist and drive from core at the top), then the alternative side and repeat until time is up
Russian Twists with weight (dumb bell, milk carton etc.) https://youtu.be/Yg47UxxV9Vc
 
 
SET 2:   30 seconds on 20 seconds rest  * 3 sets with 70 secs between sets
Glute bridge  https://youtu.be/wPM8icPu6H8
Push ups  (option to do on knees)  https://youtu.be/IODxDxX7oi4
Air Squats   https://youtu.be/C_VtOYc6j5c
Dips on bench /chair etc. (If too easy elevate feet also)   https://www.youtube.com/watch?v=3ydgLFLK8e0
 
SET 3:  4 sets with 70 secs between sets (no rest between exercises)

Mountain climbers  30 seconds   https://youtu.be/PYi8OjFJkLo
Burpees by 5 https://youtu.be/G2hv_NYhM-A
Bench sprint taps  30 seconds    https://youtu.be/fC4GiRdITqE
 
 
Stretch & Cool down
 
0 Comments

Tuesday Running Session

19/4/2020

1 Comment

 
Hi all,

Remember to stay safe and agree where you are doing session with your parent/guardian.

SESSION:
Warm up:

8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg

Sprint form drills: (Form is crucial, study the you tube clip in last Tuesday session below and I look forward to seeing you all executing perfectly)
​Skipping a  20 metres
Skipping b 20 metres
Ankling 20 m
Cycling  20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)

Accelerations to 60mts @ 60%, 70%, 80%,90%

Main Session : 100mtr turnarounds.
100meters on 13 (if you pb in 11) OR 14 OR 15 OR 16 seconds (add 2 seconds to your pb)
Rest 90 secs and repeat by 8  (Hugo, Finn and other 400/800 runners please complete 12)

Jog home and complete core/stretch cool down.

Best and enjoy
John

1 Comment

Monday 20th Circuit Training with Joe Wicks

19/4/2020

0 Comments

 
Hi all a session from Joe Wicks today, enjoy.  On Thursday Lauren, Paddy & I will be hosting a Zoom circuit session. Details to follow and hope to see all of you.
Thanks
​John
0 Comments

Zoom Circuit Session Exercises Thursday 23rd

19/4/2020

0 Comments

 
You will need water, towel, 2 pillows, a weight= dumbbell, kettle bell, 3ltr milk carton, a brick from the garden etc; a step up box = seat, bench, step, chair

SET 1:   30 seconds on 20 seconds rest  * 4 sets with 70 secs between sets
Plank Touch https://youtu.be/Lo4Sztl3euY
Plank Pass through  https://youtu.be/ExGK_oH6kN4
Elevated feet cross mountain Climbers  (its at 48 secs in video)    https://youtu.be/tsTizzt7iEc
Plank Elbow punch (into pillows)   = couldn’t find on you tube – you do plank on your elbows with elbows on pillow – you then lift one elbow and drive into pillows, then the other and keep going
Russian Twists with weight (dumb bell, milk carton etc.) https://youtu.be/Yg47UxxV9Vc
 
 
SET 2:   30 seconds on 20 seconds rest  * 4 sets with 70 secs between sets
Glute bridge  https://youtu.be/wPM8icPu6H8
Push ups  (option to do on knees)  https://youtu.be/IODxDxX7oi4
Air Squats   https://youtu.be/C_VtOYc6j5c
Dips on bench /chair etc. (If too easy elevate feet also)   https://www.youtube.com/watch?v=3ydgLFLK8e0
 
SET 3:  4 sets with 70 secs between sets
Mountain climbers  30 seconds   https://youtu.be/PYi8OjFJkLo
Burpees by 5 https://youtu.be/G2hv_NYhM-A
Bench sprint taps  30 seconds    https://youtu.be/fC4GiRdITqE
 
 
Stretch & Cool down

0 Comments

Saturday 18th Session

17/4/2020

2 Comments

 
SESSION:
Warm up:

8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg

Sprint form drills: (Form is crucial, study the you tube clip in Tuesday session below and I look forward to seeing you all executing perfectly)
​Skipping a  20 metres
Skipping b 20 metres
Ankling 20 m
Cycling  20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)

Accelerations to 60mts @ 60%, 70%, 80%,90%

Main Set: 
3 sets of following with 5 mins between sets:
50mtrs @ 90%  rest 1 min
100mtrs @ 80% rest 2 min
100mtrs @ 80% rest 2 min
150mtrs @ 75% rest 5 mins


When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John
2 Comments

Tuesday Speed Session

14/4/2020

1 Comment

 
No matter what phase of training we are in it is vital to train speed and technique.

We have mainly been training in the General Preparation Phase (GPP)and will continue to do so.  For today a speed session.

If you have a suitable area within 2km of your home: Try to find some level firm grass area, if you can only find 20m that will be fine.
Try to go fast as you can safely in racing flats.
Perfect technique always 

SESSION:
Warm up:

8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg

Sprint form drills: These are crucial, please watch youtube clip and try and execute perfectly.
FORM HERE IS CRUCIAL - Lets use Covid to get immaculate at these. Study the you tube clip and then:
​Skipping a  20 metres
Skipping b 20 metres
Ankling 20 m
Cycling  20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)

Accelerations to 60mts @ 60%, 70%, 80%,90%

Main Set: 
3
x3x40m fast 3’&8’ (3min between each run & 8 min between sets)

When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John
1 Comment

Circuit  Training from Athletics Ireland

13/4/2020

0 Comments

 
0 Comments

Performance Nutrition Factsheet

10/4/2020

0 Comments

 
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    Author

    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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  • Home
    • About
  • Upcoming Competitions
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  • Coach John & Paul Group Blog
  • Join / Renew & Contact Us
  • Athletics at Home
  • Training Information
  • News
  • Child Welfare
  • Technical Facts
  • Athletics Ireland Covid-19 Health Screening Questionnaire