Many runners—along with many in the general population—have rounded shoulders and poor thoracic mobility. And this situation is acerbated by the form these athletes adopt while running. Instead, they need to open up their chests to expand their lung capacity and increase blood flow.
The following are examples of Carleen’s training with kettlebells as a track athlete. We generally cycle our weekly training.
Warm-Up and Mobility:
Each session includes a warm up of jumping rope for 3-5 minutes, and a mobility sequence. The mobility portion includes six posterior chain and shoulder mobility exercises performed with a bo staff or dowel, armbars, thoracic bridges, deck squats or some other squat, hip opening movements, zombie rolls, and push-ups, to name a few. We also employed crawling movements along with quad and hamstring stretching.
Power Days:
Heavy lifting with sets of 5 to 10 reps. We have Power Days within three or more days before an event. If it’s a major event, we’ll leave a week between power sessions. These sessions include heavy swings, sumo squats, double kettlebell squats and heavy presses, bottoms-up presses, heavy get-ups, floor presses, heavy rows, kettlebell carries, and complexes. We also perform low rep plyometric versions of some of these movements.
Endurance Days:
Endurance days include chains with 30 to 40 reps, and weighted plyometrics of 10 to 20 reps per set. With kettlebells, we perform walking figure-8 lunges, walking swings, over-speed eccentric swings, ladders, and VO2Max snatch workouts. If we don’t do a VO2Max workout, we’ll end with “6 Minutes of Hell” or 5 minutes of kettlebell snatches (similar to part of the RKC Workshop testing requirements).
An example of a “6 Minutes of Hell” variation: Perform a clean, press, and a squat as a chain for one minute on one side, then change to the other side for the next minute. Repeat this for 6 minutes.
After an endurance day, we would make sure to have at least two days of rest before an event. Sometimes we might do an endurance day workout the day before an event, but with reduced weights, so the athletes would not be too sore to compete. However, we wouldn’t have an endurance day before a big meet.
PowerDure Days:
A good 40 to 50% of our weekly workouts are based on the PowerDure method. We perform the first half of the workout using mid-range power sets. We’ll do 3 to 4 sets of a mobility exercise along with an upper body push and pull, and lower body push and pull. 8 to 10 reps per set. Sometimes unilateral, other times bilateral.
In PowerDure, grinds are our primary focus. The second half of the session is dedicated to muscular endurance, while maintaining our bracing and the lock and pop of our ballistic movements. We focus on chains and circuits using workouts like our “Warrior’s Challenge”, “Scrambled Eggs” (see example below), and Tabatas. Heart rates are high and so is the sweat production! Afterwards, we cool down with mobility and flexibility training. I have a pool of several hundred workouts in the PowerDure category.
Bodyweight Days: These are performed once a week, especially close to the meets and sometimes the day before. We will either train with low reps (1 to 5) for strength or we will use timed circuits, moving from one exercise to the next while trying to hit 80% of our max reps. Generally, our bodyweight circuits are timed at 50 seconds on, 10 seconds off. We usually do 9 exercises for 5 rotations. During strength (low rep) days, we’ll challenge ourselves with the most difficult exercises. On bodyweight days, we always revert to regressions when the reps of the more difficult movements are no longer achievable. I find the bodyweight-only days round out the training since bodyweight exercises also improve balance and overall coordination.
