GMS Training Podcast

Todays episode is an update on training for the sprints squad coached by Stew during the lockdown 2.0 in the UK and discussions around competition opportunities that may occur.

We take a look at why Hills have been re-introduced into the training programme after Stew had previously mentioned they weren't going to be used until transitioning to outdoor competitions after the phase state of periodisation up to indoor. And what exactly are the group doing on the hills?

Once again we apologise for the use of profanity used during this episode, it is not something we are proud of and we promise to do better!

Good title, you think? Hard to really think of a better one... But it does what it says on the tin!!

In todays episode we discuss the use of Sticks when sprinting, not to be confused with acceleration sticks/wickets, we are talking about the use of them across the shoulders in order to restrict elements and to engage certain muscles and actions and also a screening tool for movement.

In this edition Stew and Aid simply rant! As we enter a second Covid lockdown the uk government have allowed "Elite" sport to continue, unfortunately the definition of what is elite across different sports is so massively disproportionate there is an element of money talks.

And of course we comment on the recent announcement that sprinter Christian Coleman has been handed a 2 years suspension for whereabouts failures, and our expectations of this result.

We apologise that during this episode an accident explicit word is used.

In todays episode we go into the role of Hip Internal Rotation and running/sprinting and some compensatory cues you can spot and how you can work to rectify. We momentarily discuss a recent paper highlighting the development of glutes and sprint speed.

And of course we discuss the breaking news that Nasser the Womens 400m world champion will not serve any suspension following 4 whereabouts failures.

In our experience, runners and coaches often have a decent appreciation for the important role that hip mobility plays in the sagittal plane (hip extension in particular).  However, all too frequently the runner’s ability to internally rotate the hip (transverse plane) during late stance phase of running gait is unfortunately overlooked. Without adequate hip internal rotation, we see a limit in the runner’s ability to extend the hip, but more importantly we also see a series of “bail-out” compensations, which can contribute to some of the common running imbalances, dysfunctions and injuries we see.

Now, back to the possibilities when the pelvis cannot rotate on the femoral head (ie. internal hip rotation). A few things can happen as the limitation is reached:

1. the left foot (swing limb) can drop to the ground prematurely rendering a short step length
2. the pelvis rotation on the hip will hit capsular close packing and compression and come to a halt but the forward momentum of the body-pelvis swing will cause an external rotation pivot of the foot and this extra spin from the foot will achieve the last needed pelvic motion (we call this “cigarette foot”, like putting out a cigarette under the ball of your shoe). Interesting note for those of you who run on crushed gravel or other forgiving surfaces, pay attention to this subtle spin on these surfaces, this could be the spin that you feel at toe off. This is sort of like the Abductory twist of the foot phenomenon, however that is a typically reserved term more for an excessively pronated foot.
3. the individual will simply limit their stride length to avoid the above problem range however they will also be limiting hip extension, weakening the gluteus maximus.  Premature heel rise will go with this issue (seen beautifully in this video above).
4. Since internal rotation is a precursory range before hip extension, if you limit internal rotation you will limit hip extension. When hip extension is limited quite often you will ask for more saggital extension from the joint complex above or below the hip, so looking above the hip we can see increased lumbar extension or below we can see knee hyperextension, both compensation can make up for the loss of hip extension.
5. As the internal limitation is met, pelvic obliquity can be adopted to normalise linear saggital gait progression. Eventually the core will become asymmetrical and create a pelvic obliquity distortion pattern which can be seen on static standing, typically a clockwise pattern (if we are talking about the right hip limitation) to enable more of the internal rotation at the hip (re-read #1 to understand this).

Todays episode, we take a little deeper look into GPP considerations for athletes with this time a bit more emphasis on the gym, but of course unless your sport is gym based its should always take into consideration the sport itself.

We take a look around the process of understanding where the athlete is coming from and where are the going as the whole concept fo what GPP should be based around.

In this episode Stewart takes a look at the GPP, a traditional time for coaches and athletes to layer fitness into their athletes, but is this really being done correctly and what the athletes need?

A GPP should really be part of a long term plan that is improving the athlete year on year and not some generic period to simply do long reps after long reps, as a coach you should be considering the elements and qualities your athlete already has and what is missing/lacking and really what do you want to get out of your athlete in the time to come in their build up to the following season.

This isn't saying fitness from long reps isn't required or cant work but to be more aware of really what you want from your athletes and where they already may be.

In our last episode Stew and Aid made some bets on the speed power events at the british athletics championships, so who won on the track and off?

Stew and Aiden go face to face in their gambling predictions for this weekends British athletics championships being held in Manchester. A bet of £1 on each of the speed power events... who will win the money? only one way to find out!

Todays episode we discuss the role of track side therapy in keeping athletes moving during sessions and even those playing games. What quick interventions can a therapist or coach do help the athletes.  And also how to recognise how sever the issue is and of they should stop or continue.

Aiden takes us through his protocol that anyone can use.

Today we take a quick shallow look at how to develop speed.

Speed development is simple right? getting faster is as simple as just sprinting often and at maximum intensity.

Well, actually there are 3 main elements to getting faster:

• Neurological
• Physiological
• Sensorimotor

These can be broken down fairly simply if you consider training elements as way to identify each area.

So the Neurological part is developed through absolute maximum efforts, this is similar to the Feed the Cats philosophy through maximum intent flies over 10 to 30m as an example or even max weights in the gym with minimal repetition for maximum motor unit recruitment (through nerve impulse).

Physiological, seen as traditional running sessions or work in the realm of Special,specific and tempo running. similar to what we discussed with Coach Banta about the Critical mass method. and of course remaining elements trained in the gym. About building up the athletes "capacity"

Sensorimotor development covers the elements that you would classify as improving our proprioception, pretension and co-contraction abilities. technical work such as drills and exercises that challenge your stability and movement patterns.

So whats best for an injury? Ice or Heat?

We all have heard about RICE (Rest Ice Compression and Elevation) but is this really the best thing to do in the initial stages of an injury? 

We take a look at the inflammation cascade and its requirements for the healing process and put forward the use of heat to aid this process and reduce the time taken to return to play.

Its crucial to remember the key to performance is consistency.

Today we take a look at what actually is tempo, explaining the difference or even similarities with the "Tempo" done by distance runners. Break down the terms of tempo and discusses the correct use within a polarised training methodology.

Extenisve Tempo

Tempo running is defined as running performed at 65 – 75% percent of one’s maximum speed. What is important on how to perform tempo is you want the last rep of your runs to be the same speed as the first runs. For example, if you are not able to complete 10 repetitions of 100 meters at an even speed, start with a shorter distance and improve that distance over a few weeks. You might also try slowing the overall speed down. To improve the quality of your tempo running monitor by hand timing your runs and making sure you are consistent with short breaks.

1. Adding in these cardiovascular building runs into your training will facilitate improved capillary density which indirectly increases blood flow which improves recovery. (Note: you will need to take something out of your current training plan to add more into it)
   
2. 75% of top speed is the upper limit of tempo (note this top speed not Heart rate), in the same conditions as your best time for the distance. Adjust the effort level to suit conditions - long grass, short grass, smooth, bumpy ground etc. It’s a preferred practice to do all tempo on grass if possible in flats not spikes – this means you adjust pace downwards.
   
3. Tempo aids in recovery and the ability to stay warm between reps and sets. It can have an indirect role in speed development by increasing the muscles’ ability to generate more heat.
   
4. Above 200m distances could produce too much lactate for sprinters of early training age or trained inappropriately to handle. You need to gradually build up the distances and intensities so that lactic is not a problem along the way.
   
5. SPRINTING AND TEMPO running can coexist fine in any training program as the tempo running is so low in intensity that it does not effect the CNS (Central Nervous System) and because the total volume of tempo work is small. (2000 m per session)
   
6. AEROBIC TRAINING interferes with speed and strength development when the volume gets out of hand. In small quantities it’s fine and even enhances the speed and power development through recovery.
   
7. Different types of tempo for different purposes
8. It Modulate the bodies Peak status, adding in this extra "work load" allows you train your speed qualities at 95%+ on a more regualr basis without that speed becoming stagnant.
   

Tempo performed in The General Preparation Phase of training (GPP) will be different than all other phases of training, which include SPP and pre competition and competitive season training.

In this episode we have a general catch up chat about whats changing in our own lives as we start opening up after the covid 19 shut down. Discuss some strange racing coming out of the USA and also some of the funding / racing differences within the UK. Along with the usual (of course) social media disputes and call outs.

In this episode we delve a little into acceleration for team sports during none Sagital movement. Discuss the role of Transverse movement and dissociation, along with Hip internal and external movements.

The step over vs false step, simply does it look like an acceleration position or is there some form of limitation.

Train the athlete to be able to do both, favoring the false step during pre-set tasks but allow the athlete to self regulate on the field.

Well we have to discuss whats going on in the world or track and Field.

And to kick this episode off we discuss the situation of the World champion and 3rd fastest athlete of all time at 21 years old who has been suspended provisionally for 3 missed test within a 12 month period. We discuss what that rule means.  Other athletes such as UKs 400m world and Olympic champion  Christine Ohohurogu who was suspended and more recently Christian Coleman who wasn't.

And also we discuss the return to athletics post Covid 19

This is the 1st episode of "Book Club" starting at a basic level of books to introduce those who are starting out o their career, either as parents helping out or those wanting to focus and set themselves up on the right path from the beginning. 

Stew discussed some the books that helped him either in the beginning or newer books he has found that he should have had when he began. and same for Aiden, if your'e looking at getting into Sports Therapy, some good introduction books to get you the information that will set up correctly further down or just down at the club spotting and treating injuries.

In today's episode we discuss the Achilles, some misconceptions around tendinitis and tendonosis.  How a coach can visually identify their athlete not coping with the pain and also how we can get that issue rehabbed correctly