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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.

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:
20 mtrs high knee drill and 30 mtrs acceleration    By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration.  By 2

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

Main set:
200s by 6 with 3 mins between each:   For 400 and 800 runners we are looking for 8.  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
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.

Hi all

I hope you and your families are all well. Firstly stay safe and follow the HSE guidelines .  Please discuss where you are going to complete session with your parents/guardians and practice social distancing.  Please leave a comment below to let us know how you got on.

As we are back in GPP of training, todays main set will be an auld favourite for the group: 8/10 x 100 

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:
20 mtrs high knee drill and 30 mtrs acceleration    By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration.  By 2

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

MAIN SET:
8/10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs.  eg If you run 12.2 you do these in 14.2 etc.  (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat)

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.

Enjoy and best
​John
PS youtube link to my favourite coach below leading an acceleration and max velocity session in Finland - enjoy

Hi all

Hope you are all well and continue to practice social distancing.

​Another workout from Body Health and Fitness Sandyford.  Its a timed workout, enjoy and all you need is a bit of space at home.

Let us all know how you get on,
Best
​John

 Hi all the training session for Tuesday 24th March 2020 is from Jim.


Hi everyone,

We are now in a general fitness phase for training and concentrating on maintaining the fitness we have built since September.  Your sessions at this time should be hard but, not over strenuous.
 
Sessions should be on your own or maybe with one other athlete (please agree with your parent/guardian who you are with and where you complete session). You MUST maintain social distancing at all times. Hopefully you can find a park which is not too busy.  If necessary, you might be able do session on quite road (be sure to wear good footwear).
 
Suggested session
Warm up:  5/10-minute easy jog followed by warm up drills
5 x 40m strides starting 50% ending at 90%

Main Set:
4 x 300m   3 minutes between each and at 70/75% of racing speed
8/10-minute break at end then:
3 x 200m or 150m 3 minutes between
5/10 minutes cool down

Don't forget to wash your hands and stay safe.

Thanks all and best to you and your families,
Jim O'Neill 

Today a session from Maria Hetherington

Warm up
Speed Drills 3 of each x 20m
3x3x30m fast 3’&8’ (3min between each run & 8 min between sets)
Stretching x 15 mins

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 


​Thanks Maria and enjoy

On the topic of speed todays YouTube link is from a seminar world renowned coach Loren Landow gave in Limerick.  It’s long but very good and lets face it we all have time.  Enjoy and if you have any questions please post them and Jim, Maria H or I will answer etc.
Thanks
​J

Hi all

I hope you are all well and staying safe with good social distancing.

A challenge today from BHAF (body health and fitness) Sandyford.  Please post your times in comments and lets see who is top of the table.

The challenge is in the YouTube link and it is :

Burpees
Air Squat
Push up OR Half push up
Reverse Lunge
Glute Bridge

Start the stopwatch and do set 1 which is 10 of each exercise, Set 2 is 9 of each, set 3 is 8 of each all the way down to last set which is one of each and finished.  What was your total time - Post it and lets see who the champ is.  (@Hugo you can do 10 box step ups each leg instead of burpees - Hugo only as he gets back pain from Burpees - Hugo set 1 =  10 left leg step ups and then 10 right leg step ups and then Air squat by 10, Push up by 1o and so on.  Set 2 = 9 box step up left leg 9 right leg, 9 air squat and so..)

best
John
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Hi all,

Another session from Lauren & Paddy.

Warm up:
4 mins light jog
band exercises
walk out on toes
lunge walks
hamstring sweeps
sumo squats
single leg deadlift
carioca sidestep both sides 30mtrs
backwards running 30mtrs
ankle jumps in 4 directions
high knees with acceleration
Jamaican drill with acceleration
cycling drill over 30 mtrs (step over calf)
Wall drills for accelerations

Accelerations to 40mtrs at 60%,70%80%,90%

Main set:
3 x 20, 40 , 60 with 2 mins break between runs and 5 mins between sets

Warm Down: 
1 minute core then stretch until you have stretched everything ( 5 stretches & 5 minutes of core)

Have fun and post comments,
Best
Lauren & Paddy
PS Enjoy todays slow motion of Powell & Bolt - notice big arm splits on bang and stepping over calves as they get into max velocity running

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Happy Paddy’s Day all from Lauren & Patrick.

John had asked us to program today and Thursday. Today is an intensive tempo session and Thursday a speed session.  We hope you are all well and look forward to you posting your comments.

Warm up:
2 laps or circa 4 mins running
Band exercises
Walk on toes for 20 mtrs
Walking Lunges for 30 mtrs
hamstring sweeps for 30 mtrs
single leg deadlift (6 each side)
Carioca side step 30 mtr each side
backwards running 30 mtrs
straignt leg running 20m into 30m acceleration X 2
high knees 20m into 30 m acceleration X 2
3 accelerations 60%,70%,80%

MAIN SET:
4X250 @ 80 - 85% with 3 mins recovery

Warm Down:
1 min core than stretch until you have sverything (5 stretches and 5 mins core)

Enjoy , Happy Paddy’s Day and post your comments,

Coach Lauren & Coach Paddy
PS Enjoy the Jamaican sprint documentary below

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Hi all

Great opportunity to work on some body weight training and eliminate some imbalances that could lead to injury.

Warm up and mobility:
Following on from a Saturday and Sunday session it is crucial to start with some rolling and mobility work. Please follow the below YouTube video.  (NO EXCUSES - If you do not have a foam roller use a bit of pipe, a 7up bottle etc filled with water, a round log!!!)
https://youtu.be/khC5J1lkC7s

Ok ready for circuits:
Set 1:  Single leg glute bridge / windscreen wipers / Table row
Single leg Glute Bridge by 10 each leg.   https://youtu.be/fDxl-0uZMJo
Windscreen Wipers by 10 each side.  https://youtu.be/X59_4RrU_aA
Table row by 10. https://youtu.be/vGAK2-_kn1U.   Go to 5 mins in video (don’t break the house!!!)
REST 3 mins
and repeat for set 2, set 3 and set 4.

New Set: Bear Crawl / Bent-leg sit up / Bulgarian split squat
Set 1: Bear crawl for 30 seconds.   https://youtu.be/WMXbyYpZ9oY
Bent-leg sit ups by 20 https://youtu.be/9tkmpapHZ2k
Bulgarian split squat by 8 each leg. https://youtu.be/aEgUAzCw2xg
Rest 3 mins
and repeat for set 2, set 3 and set 4.

TODAYS FINISHER:  Go immediately from mountain climbers into burpees ; then 45 secs rest and go again by 3.  We will work up to 8 sets depending on how long we are stuck at home.
20 mountain climbers (1=left knee up, right knee up) https://youtu.be/nmwgirgXLYM
10 Burpees  https://youtu.be/mUYJqe_sJFE. rest 45 seconds by 3 sets

Stretch Calves, hamstring, quad, hip flexor, glute, chest, arms, core.  Roll anything that is tight.

And finally a bit of study for you today on running form: https://youtu.be/LjyMhtUrqf8
Happy Mondays all.
Best
J

Hi all

Thanks to those who posted comments on yesterdays session.

As always Sundays is 200s.

Firstly stay safe and follow the HSE guidelines .  Please discuss where you are going to complete session with your parents/guardians and practice social distancing.  Please leave a comment below to let us know how you got on.

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:
20 mtrs high knee drill and 30 mtrs acceleration    By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration.  By 2

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

Main set:
200s by 6 with 3 mins between each:   For 400 and 800 runners we are looking for 8.  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
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.

For today watch some block starts and enjoy : check out big arm split and first 3 steps - what is their body angle?  How long do they drive for?
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