{"comments":{"511987":{"pb_id":"5618","pb_type":"members","likes":"0","parent_id":"0","pid":"511987","comment_id":"511987","member_id":"5618","comment":"I am a University age male ,what would be an appropriate amount of times to use this a week. Is ~3 times after workouts a good amount like you mentioned.<br \/>\r\n<br \/>\r\nAlso what is the purpose of the step up do?","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"Jamie","pb_url":"profile.php?member_id=5618","pb_url_dns":"https:\/\/Jamie.runnerspace.com\/","pb_wally_id":"1452"},"511983":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511983","comment_id":"511983","member_id":"325","comment":"Littlemeatchuncks - writing your screen name makes me laugh - good stuff.<br \/>\r\n<br \/>\r\nThe idea is warm-up, workout (is some sort of racing flat or spike?), change shoes, then go right into the leg circuit or jog 800m then go into it, then do your run cool down and then more General Strength.<br \/>\r\n<br \/>\r\nBut honestly, the key is that you get the work in, especially the first few times you do a circuit; after a while they become easy and then you can use them as part of a longer cool down, yet we almost exclusively use the leg circuit after the workout but before the running portion of the cool down.  Hope that helps<br \/>\r\n<br \/>\r\nJonae - An over 50 athlete should just keep on thing in mind; all tendons become less pliable with age, so exercises like the Speed Skaters might be a little much.  That said, the step-ups at the end are probably appropriate, as long as you've done a lot of work in the weeks leading up to this type of circuit.  But again, don't be afraid of things like the lateral lunge\/lateral shuffle or the Russian Hamstrings as these are great lower body exercises.<br \/>\r\n<br \/>\r\nJamie - Great question.  Once you're strong you NEED challenging stimuli during the race season.  That said, this is the type of thing that I would have a woman do all year long, yet for a HS male I wouldn't have them do this, but instead do a few short exercises, but exercises that require a lot of power, such as Rocket Jumps from the Vern Gambetta Leg circuit.  I know what your concern is - that the athletes will be too fatigued from this work to race well - yet as long as they've been doing challenging work like these circuits 2-3 times a week during the season, you don't want to take that stimulus out completely.  And women need this stimulus right up to the end of the season...not the day before a race, but 5 days out keep the General Strength work intense.<br \/>\r\n<br \/>\r\nThanks to everyone for the questions and if others have questions don't hesitate to write in.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511980":{"pb_id":"5618","pb_type":"members","likes":"0","parent_id":"0","pid":"511980","comment_id":"511980","member_id":"5618","comment":"Should this kind of routine be done all track season or should it be phased out during racing season?","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"Jamie","pb_url":"profile.php?member_id=5618","pb_url_dns":"https:\/\/Jamie.runnerspace.com\/","pb_wally_id":"1452"},"511979":{"pb_id":"5686","pb_type":"members","likes":"0","parent_id":"0","pid":"511979","comment_id":"511979","member_id":"5686","comment":"Does an older athlete, masters over 50 need to modify this workout?","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"jonae","pb_url":"profile.php?member_id=5686","pb_url_dns":"https:\/\/jonae.runnerspace.com\/","pb_wally_id":"1971"},"511978":{"pb_id":"994","pb_type":"members","likes":"0","parent_id":"0","pid":"511978","comment_id":"511978","member_id":"994","comment":"would you do this after your cooldown jog? or would you knock out all the running together, then do a 10 minute jog?","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"i\/no_avatar.gif","pb_title":"littlemeatchunks","pb_url":"profile.php?member_id=994","pb_url_dns":"https:\/\/littlemeatchunks.runnerspace.com\/","pb_wally_id":"2170"},"511975":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511975","comment_id":"511975","member_id":"325","comment":"You can download a .m4v file of this video (iPod\/iTunes compatible) at the link below:<br \/>\r\n<br \/>\r\n<a href='http:\/\/www.coachjayjohnson.com\/assets\/video\/SV_Leg_Circuit.m4v' class='bbc_url' title='External link' rel='nofollow external'>http:\/\/www.coachjayj...Leg_Circuit.m4v<\/a>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":10551,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"}},"last_id":"511975","url":"comments.php?item_type=video&item_id=10551&item_url=profile.php?member_id=5069"}