Stephen Haas was a prized recruit when he came out of Huntersville, NC. He choose Indiana University and was not heard of for two years. Haas? freshman and sophomore year were filled with injuries but,… + See More +
Stephen Haas was a prized recruit when he came out of Huntersville, NC. He choose Indiana University and was not heard of for two years. Haas? freshman and sophomore year were filled with injuries but,… + See More
- See Less - Stephen Haas was a prized recruit when he came out of Huntersville, NC. He choose Indiana University and was not heard of for two years. Haas? freshman and sophomore year were filled with injuries but, finally, during Haas? junior track season, he surprised the whole country when he ran an auto qualifier of 7:51 in the 3k. That 3k broke Bob Kennedy?s school record. Then, the following week, Haas proved it was not a fluke; he ran a 13:41 in the 5k. After his breakout junior year, Haas has lived up to the blue chip tag. By the time Haas finished his career at Indiana, he racked up three All-American certificates. Now Haas is an assistant to Coach Robert Chapman in Bloomington where Coach Chapman will be setting up a post collegiate training group.
so i was bored and decided to put this whole workout on paper. i hope this helps some of you out there. some of the exercises are complex and are hard to explain but i hope you understand what i'm trying to say:
Warmup:
-standing leg lift
-active quad stretch rotation
-One leg balance (hands extend to ground standing one foot, keeping balance, kind of like a one legged squat w/ added balance)
-Punter Kick (imagine kicking a football aka leg kick)
-Karaokes
-High skipping w/ windmill arms
-butt kicks
25 MIN. RUN
Workout:
30 secs. each exercise, stride of 50m btwn each on turf
1.) Bridge
2.) Plank
3.) Left side plank
4.) Right Side Plank
5.) Bridge Variation (one leg in air raising up and down)
6.)Dynamic stretching (hip swinging from side to side across body)
7.) one leg in air moving across body. Staying still at mid level of body
8.) Dynamic stretching of hamstring ( go into a crunch position but then let legs extend and arms reach toes
9.) Cobra (body on floor w/ head facing ground, hips crossing the body to try to reach shoulder)
10.) Pushups
11.) Squats
12.) Forward lunge w/ shoulder twist
13.) High hurdle walkover
14.) Side hurdle stepover
15.) Squat underneath high hurdle\
16.) Medicine ball crunches
17.) Mountain climbers
18.) Crunches (knees to chest)
19.) Superman back exercise
20.) Med. ball in situp position going from side to side quickly
21.) Flutter leg kick in situp position
22.) Bicycles
23.) Bridge variation
24.) Med ball in left hand squatting w/ other hand on hip
25.) Med ball in right hand "
Anonymous Coward said: “WO wrote:
Great Video! How long was each exercise done? Like 30sec?”
WO,
Each exercise is activated or held for a time determiend by the leader who recognizes the goals and fitness levels of the athletes. Like all activity, QUALITY is a priority over quantity. Rule #1 is to always STOP when pain or discomfort occurs in the low back region. This indicates that either the front side abdominals have fatigued or they never really were engaged.
Anonymous Coward said: “Adams wrote:
Does anyone have a link to the circut they do? The # of reps and the order etc? Thanks”
Adam,
Go to http://sportsperformance.stvincent.org
You can get to their content and contact links, they will respond , very helpful. They have DVD's but will spend lots of itme on the phoneor e-mail to help...they were good to me.
Tony Payne said: “Tony Payne wrote:
Coach Mac - I did something very very similar ot this in college. Twice a week every week. We used a lot more medicine balls - chest passes with partner, oblique turns handing off to partner behind us, squats with them, explosive throws with them (see the Texas A&M;workout wednesday episode). That was the starting 'station' of a circuit we did. Following that station, we did high knee skips to the next station for pushups, then high quick knees to station for various crunches including bicycle crunches..more drills and walking squats, more stations including pushups, burpees, plyometric jumps with high knees, etc. Then we interpsersed each trip through the circuit with a roughly 800m run of about 2:20-2:30. Keep moving the whole time. I don't coach any more, but when I did, I was at Jacksonville University assisting with the women. I instituted it there (many of them had never done any strength training at all, or were just kind of wandering around a weight room doing non-specific training) and there were immediate impacts just in the span of a xc season. This stuff works well for runners.”
Thanks for the insight. I was in contact with the TIE and Reiff folks for details.
Coach Mac - I did something very very similar ot this in college. Twice a week every week. We used a lot more medicine balls - chest passes with partner, oblique turns handing off to partner behind us, squats with them, explosive throws with them (see the Texas A&M;workout wednesday episode). That was the starting 'station' of a circuit we did. Following that station, we did high knee skips to the next station for pushups, then high quick knees to station for various crunches including bicycle crunches..more drills and walking squats, more stations including pushups, burpees, plyometric jumps with high knees, etc. Then we interpsersed each trip through the circuit with a roughly 800m run of about 2:20-2:30. Keep moving the whole time. I don't coach any more, but when I did, I was at Jacksonville University assisting with the women. I instituted it there (many of them had never done any strength training at all, or were just kind of wandering around a weight room doing non-specific training) and there were immediate impacts just in the span of a xc season. This stuff works well for runners.
I am confident that Shalane's core was a big reason she took third at the Olympics. When all the other ladies broke down at the end of the race shalane's form did not change. Also cook is working with 3 ladies and all 3 of them work on their core and 3 of them made the olympics. I do not thin that is a coincidence.
Although it looks cool and beneficial, there is just not any scientific literature out there that supports core and strength routines as something that benefits distance running or prevents injury. So it will be interesting to see how TIE performs this year after doing this new routine.
I found old Mark before Flotrack at 2005 D1 National XC Championships! He is getting pumped, but hey why shouldn't he be. I mean come on it is Nationals so you gotta get CRAZY!
Tony Payne said: “Tony Payne wrote:
coach mac - My HS coach was called coach mac. nice.
I've seen most of these exercises and form drills either from doing many of them or seeing Coach Cook run Shalane Flanagan through them or seeing the Shumacher group do them on kimbia.net. This was a nice video to see how they can all be put together into a single routine. This looks brutal! But very effective.”
You say you have seen them, but do you or your runners perform them as part /portion of their annual training plan? I am seeking some anectdotal testimonials as to effectiveness or not.
CMac
coach mac - My HS coach was called coach mac. nice.
I've seen most of these exercises and form drills either from doing many of them or seeing Coach Cook run Shalane Flanagan through them or seeing the Shumacher group do them on kimbia.net. This was a nice video to see how they can all be put together into a single routine. This looks brutal! But very effective.
yeah is mark ever going to run another marathon and train a little more seriously, i think me as well as, everyone else here at flotrack would love to see Mark train hard and go all out.
I tarined at this place in high school after my senior season of cross. They are great people and the workouts are personal and on target. I always felt better after these 'simple' sessions. They look easy but the threshold and pace is intense; but not overwhelming. Always wanted to get back to the next workout.
i agree... the music was good for this video. the people that keep complaining about the music can go find somewhere else to watch there track and field videos! seriously, get over it... these are awesome videos! thanks flotrack!
This is great. I know for a fact that the top 2 finishers in the Indiana XC state finals were assisted/coached by these folks. Good to see Reiff and his passion for xc and track exposed.
hey MikeyB, i think youd be surprised at how similar the workouts that all the athletes do are. shoot, my team does most of these, so does that mean that they copied them from us too? most of these exercises are common and are used by many athletes throughout the world.
Great video, the St.V center is an extremely good resource to have. I don't know of any other Indiana Elite guys, but Jordan is awesome. Can't wait to see what he does this season. Go get 'em man.
this video is absolutely the best insider into the world of an elite trained athlete. Its so incredible to see what these guys can do at their level and I am truly jealous of the resources they have!
Well done Flotrack. Thanks for putting TRACK back on the SPORT MAP.
Indiana Elite has a cmprehensive "non-tradional" element package for their team. Dr. Chapman and his altitude expertise, physiology view point and this unusual training in Indy to the medical expertise. The middle distance world should be nervous.
Wow, they make it look easy! We do some of those exercises in my Pilates class, and it's brutally hard stuff -- to do it w/ proper form, I mean. Awesome, thanks for including a workout like this.
Also the music goes great w/ what they're doing. Makes them look like a dance team. :D
This is awesome to see! There's always debates about what you can do to supplement your running, so it's interesting to see what these Elites are doing.
this is awesome! this type of workout is very helpful to see. and it's the main thing people are doing this type of year besides just volume! so great stuff.
this is very different... BUT i like it! i like the way you guys are mixing it up and showing different types of workouts and showing that an elite runner doesnt just run, but also works on other areas to perfect his/her craft. its kind of funny, cause i do a lot of these very same exercises with my team twice a week. i think its just as important to have a strong core as it is to be able to run fast. both of these things added together equal strength and power, something that will win a 5k or 10k at the end of a race.
This year, Team Indiana Elite is incorporating a new core workout in the their training regimen to help with general strength and to stay injury free. They teamed up with St. Vincent Sports Performance in Indianapolis to create an intense routine to help accomplish their goals.
For more info on Team Indiana Elite, check out their website HERE.
Check out all that St. Vincent's offers HERE. Ralph talks more about the programs offered at St. Vincent's, click HERE.
Music:
1) Galactic "Second And Dryades Featuring Big Chief Monk Boudreaux"
2) Temple of Soul "Sunshine In Your Smile" December 17, 2008
Team Indiana Elite Core Workout - Episode #13
Warmup:
-standing leg lift
-active quad stretch rotation
-One leg balance (hands extend to ground standing one foot, keeping balance, kind of like a one legged squat w/ added balance)
-Punter Kick (imagine kicking a football aka leg kick)
-Karaokes
-High skipping w/ windmill arms
-butt kicks
25 MIN. RUN
Workout:
30 secs. each exercise, stride of 50m btwn each on turf
1.) Bridge
2.) Plank
3.) Left side plank
4.) Right Side Plank
5.) Bridge Variation (one leg in air raising up and down)
6.)Dynamic stretching (hip swinging from side to side across body)
7.) one leg in air moving across body. Staying still at mid level of body
8.) Dynamic stretching of hamstring ( go into a crunch position but then let legs extend and arms reach toes
9.) Cobra (body on floor w/ head facing ground, hips crossing the body to try to reach shoulder)
10.) Pushups
11.) Squats
12.) Forward lunge w/ shoulder twist
13.) High hurdle walkover
14.) Side hurdle stepover
15.) Squat underneath high hurdle\
16.) Medicine ball crunches
17.) Mountain climbers
18.) Crunches (knees to chest)
19.) Superman back exercise
20.) Med. ball in situp position going from side to side quickly
21.) Flutter leg kick in situp position
22.) Bicycles
23.) Bridge variation
24.) Med ball in left hand squatting w/ other hand on hip
25.) Med ball in right hand "
I get a lil embarrassed but it is funny.
Also: Point of inquiry How do you enlay a video within a board like Lowinoski did with my posted link?
http://www.youtube.com/watch?v=5fiAOpllVEU&eurl=http://video.google.com/videosearch?sourceid=navclient&ie=UTF-8&rlz=1T4ADBF_enUS269US270&q=Yuot&um=1&saiurl=http://i2.ytimg.com/vi/5fiAOpllVEU/hqdefault.jpg
“WO wrote:
Great Video! How long was each exercise done? Like 30sec?”
Each exercise is activated or held for a time determiend by the leader who recognizes the goals and fitness levels of the athletes. Like all activity, QUALITY is a priority over quantity. Rule #1 is to always STOP when pain or discomfort occurs in the low back region. This indicates that either the front side abdominals have fatigued or they never really were engaged.
“Adams wrote:
Does anyone have a link to the circut they do? The # of reps and the order etc? Thanks”
Go to http://sportsperformance.stvincent.org
You can get to their content and contact links, they will respond , very helpful. They have DVD's but will spend lots of itme on the phoneor e-mail to help...they were good to me.
“Tony Payne wrote:
Coach Mac - I did something very very similar ot this in college. Twice a week every week. We used a lot more medicine balls - chest passes with partner, oblique turns handing off to partner behind us, squats with them, explosive throws with them (see the Texas A&M;workout wednesday episode). That was the starting 'station' of a circuit we did. Following that station, we did high knee skips to the next station for pushups, then high quick knees to station for various crunches including bicycle crunches..more drills and walking squats, more stations including pushups, burpees, plyometric jumps with high knees, etc. Then we interpsersed each trip through the circuit with a roughly 800m run of about 2:20-2:30. Keep moving the whole time. I don't coach any more, but when I did, I was at Jacksonville University assisting with the women. I instituted it there (many of them had never done any strength training at all, or were just kind of wandering around a weight room doing non-specific training) and there were immediate impacts just in the span of a xc season. This stuff works well for runners.”
Check out the link and he is about 40 sec's in with the Tex gear on Pre Flotrack gear!
http://www.youtube.com/watch?v=5fiAOpllVEU&eurl=http://video.google.com/videosearch?sourceid=navclient&ie=UTF-8&rlz=1T4ADBF_enUS269US270&q=Yuot&um=1&saiurl=http://i2.ytimg.com/vi/5fiAOpllVEU/hqdefault.jpg
“Tony Payne wrote:
coach mac - My HS coach was called coach mac. nice.
I've seen most of these exercises and form drills either from doing many of them or seeing Coach Cook run Shalane Flanagan through them or seeing the Shumacher group do them on kimbia.net. This was a nice video to see how they can all be put together into a single routine. This looks brutal! But very effective.”
CMac
I've seen most of these exercises and form drills either from doing many of them or seeing Coach Cook run Shalane Flanagan through them or seeing the Shumacher group do them on kimbia.net. This was a nice video to see how they can all be put together into a single routine. This looks brutal! But very effective.
No arguing here....Thanks Flotrack.
P.S. is your Marathon Mark doing these to get ready for his next marathon....which is when?
http://www.flotrack.org/videos/series/view_video/249-workout-wednesday/64864-episode-7-shalane-flanagan
Well done Flotrack. Thanks for putting TRACK back on the SPORT MAP.
Also the music goes great w/ what they're doing. Makes them look like a dance team. :D