Team Indiana Elite Core Workout - Episode #13 : Speakers & Interviews

thanks for posting the list...it helps.

this looks like a pretty intense workout

how long are their strides inbetween?

btw, that is correct order of everything. hope it helps

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 "

wow mark that youtube vid of you is awesome, i wished you could have cheered for me you exuberant genious!

Thanks! Sorry for getting off topic of the workout video! This is a great core workout and good to see what Indiana Team Elite is up to.

And to answer your question, here is how you attach a vid to comments.

This it.......... hahaha
I get a lil embarrassed but it is funny.

Check out the link and he is about 40 sec's in with the Tex gear on Pre Flotrack gear! Check it out if you haven't already!

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

I thought people would like the before Flotrack video of Mark Flo! Good to know.

Yes Core!

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.

Great Video! How long was each exercise done? Like 30sec?

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.

Thanks for the insight. I was in contact with the TIE and Reiff folks for details.

Does anyone have a link to the circut they do? The # of reps and the order etc? Thanks

hahahha mark.

hahaha yes mark!

To whoever posted it: Great video of Mark back in the day! I love how the announcer says "i love the emotion of THIS guy." hahaha

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.

Those are half tights not compression shorts. Just sayin'.

It seems extremely gay to watch this with the gusy in compression shorts,what thier doing the closeups of thier buts and the music. I'm just saying!!!

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!

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

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

Another great video. Keep up the good work. Also the music choice is great. An upbeat funky tune definitely keeps this video interesting.

I challenge Mark to a marathon.. anytime, anywhere. = D

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.

Who else is doing this out there?

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.

Core, flexibility, strength, and cardio...all necessary and all addressed.

No arguing here....Thanks Flotrack.
P.S. is your Marathon Mark doing these to get ready for his next marathon....which is when?

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.

my anaconda don't want none unless you got buns hun!

but fonda ain't got a motor in the back of her honda

I'll stick to my Jane Fonda workout video

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!

contrary to some I LIKE the music

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.

Really great workout elements. Look into the Ralph comments and Chapman comments for more informaiton. These guys have passion.

footloose footloose haha

Looks like a great workout!

good video!!! gay songs

sick core regiment...the 2 guys in the middle look lean and fit

Indiana Elite Dance Team is more like it.

im just wondering, why do they run across the building everytime before there next thing?

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.

boooo

they copied this workout by John Cook and Shalane Flanagan!

http://www.flotrack.org/videos/series/view_video/249-workout-wednesday/64864-episode-7-shalane-flanagan

haha, yeah

Was that the theme from Footloose playing in the background at the beginning??

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.

Great video thanks Flotrack and go get em Jordan!

i liked how it was both a core, flexibility, strength, and cardio routine. it really incorporated every facet of generall total body fitness

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.

cool workout, i guess there is plenty more i could be doing! video works for me. the dude, refresh your page.

doesn't work. won't play all the way through

Here is more with Coach Chapman about their Core Routine.....

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.