Coach Jay

 

Thanks for the link to that warm up article it was really interesting and I will give it a try before my next few workouts

Here is the iPod/iTunes .m4v file of the Athena routine:

http://www.coachjayj...ideo/Athena.m4v

The link above is now working, but the file is big - 55 MB

Enjoy!

(and don't be annoyed if we use it a Tuesday Tip sometime later this year ;-)

Laura R - This routine is definitely applicable for a wide range of athletes, yet I would argue that the first and third parts of the Tempo Warm-Up are also appropriate for a wide range of athletes, including adults.  And the modification for something like the Tempo Warm-Up is to simply take 101-12 of the roughly 25 exercises in that warm-up and put them together in an order that is appropriate.We have a new cool-down that we'll show in a coming weeks called the 1st 20 as it's 20 minutes long and it starts with some fairly intense work and ends with light mobility work.  But just like you, I took things from the various routines that Mike Smith, my collaborator on the Building a Better Runner series, and put them together for specific athletes.The key with adult athletes it to keep plyometric stimuli to the minimum; conversely, a group of middle school kids can and SHOULD be doing all of the Tempo-WU.Jamie - We do a warm-up every time we go to the track.  I rarely assign the entire Tempo Warm-Up, but as you can see in Sara's Competition WU, there is a lot of work involved:http://www.runnerspace.com/gprofile.php?do=videos&pg=1&mgroup_id=122&video_id=9168&folder_id=-2&offset=0#videoI recently wrote an article for RunningTimes.com about proper warm-up that you might be interested inhttp://runningtimes.com/Article.aspx?ArticleID=15924Travis -She did a leg circuit, simply titled "SV Leg Circuit."1.  20m lateral lunge, down and back2. Wide Outs x 10 3. 35m lateral shuffle, down and back4.  Mtn. Climbers, singles in - 205.  Mtn. Climbers, doubles in - 106.  Mtn. Climbers, singles out - 30 7.  Speed Skaters - 16 total8.  Mtn. Climbers, doubles out - 109.  Russian Hamstring, 30 sec on each side10. 50 step ups to a LOW step (10k knee angle)Later tonight I will have a iPod compatible file you can download at the link below:http://coachjayjohnson.com/assets/SV_leg_circuit.m4vBetween the leg circuit and Athena it's about 8 min of work.  The key here is that the leg circuit is challenging, yet Athena works as a cool-down, but a total body cool-down.Thanks for the question Travis - I appreciate it.

 

 

Jay, was this performed after "The Machine" or some sort of circuit training that day? I heard Sara talking about mountain climbers, step-ups, and lateral shuffles. Or was that more GS she was doing that day on top of the Athena? I guess I'm curious if she did this after some intense running as well.

How would you modify these workouts for older runners or beginning runners (or older, beginning runners)? This one seems pretty realistic for a wide range of fitness levels, but I'm thinking more about the tempo warm up, or the machine.

I was wondering how often your athletes use the tempo warm up?

Athena is a good cool down routine; I often assign it after something a little intense, such a leg circuit, but before something really easy, such as Myrtl.

I basically took exercises from both Vol.1 and Vol.2 that you can do alone, without a partner. Rotational work is important for all track and field athletes, yet it's often neglected by distance athletes and distance coaches.

I look forward to your questions.