Mississippi State's Coach Patrick McGregor joins us for an episode where we dive into some of the wisdom that we both have gained from the iconic coaches of our past. We then spend a short time discussing how to inject that into our teams of today.
0:00 - 1:47 - Introduction
1:48 - 4:00 - Running for Bubba
4:00 - 5:10 - Lessons Learned
5:10 - 6:27 - Saying the right things
6:27 - 9:45 - Running for Gags
9:45 - 13:45 - Lessons Learned
13:45- 15:15 - Intro into the “Hive Mindset”
15:15 -18:10 What makes a team?
18:10 - 21:20 - Teams in high stress environments
21:20 - 27:06 - Creating anti-fragility
27:06 - 28:04 Do things that scare you
In this episode we get tangled up in the question of "are there any lone wolves at the top"? We also spend some time talking about athlete management and discuss the many different styles of leadership within a successful team.
0:00-2:00 Coach Penberthy's journey
2:00-4:00 Similarities among winning teams at all levels
4:00-6:50 How does the coach/athlete relationship change?
6:50-8:50 How to improve the odds of a good transition
8:50-9:40 Intro to the idea of a Lone Wolf
9:40-10:40 Can a lone wolf make the transition alone?
10:40-14:30 Was Michael Jordan a lone wolf AND a leader?
14:30-16:25 Categorizing types of leaders
16:25-19:50 How do you assign leadership roles?
19:50-22:05 Managing outspoken leaders
22:05-24:20 Elite people vs elite performers leadership roles
24:20-27:00 Big buy-in and hard work unite teams
27:00-29:45 3 things to avoid like the plague
Valeriia completes another solid day at altitude, not every session needs to be ALL OUT to get the stimulus that you're looking for! We also dive into the topic of aerobic development in developmental athletes.
Session: Set 1 3000m @ Threshold 1
Set 2 2000m @ Threshold 1
Set 3 1000m/1000m @ Threshold 2 500m jog
Set 4 400/400 @ smooth/fast
The purpose of this warm-up is for the athlete to go through a FULL RANGE OF MOTION while perfecting skill-related movement patterns. Modern day humans spend a ton of time in bad positions (classroom, desk, looking at your phone/computer, etc) and it's important that we clean ourselves up especially before exercise. We want the athletes body to be in a good place to absorb all of the pounding that comes along with running everyday. Over time this warm-up will improve durability, efficiency, speed, coordination, power, reactive strength, and become more in-tune with their bodies on any given day.
0:25 - Part 1 - Walking Drills
1:12 - Part 2 - Striking Drills
2:23 - Part 3 - Mobility/Stability Series
3:14 - Part 4 - Plyometric Series
3:48 - Part 5 - Postural Health and Range of Motion
The tracks are closed STATEWIDE so hills are what the doctor ordered. Roll alongside Minnesota Elite teammates Heather Kampf and Breanna Sieracki while they attack 300m hill reps with a smile on their face. Afterwards, we'll dive into what this sessions means for a Miler vs. a 5/10k athlete.
Workout: 10 x 300 @ MILE EFFORT, jog down rest
We take the day to drive down from Flagstaff to Sedona, AZ and you'll come along for the ride. Once we get to the track, it's time to hammer some 4:00 mile pace-work at 4,300ft! Arsene PR's in the process!
200m @ 27.8, 2 min stand
600m @ 1:29, 2 min stand
600m @ 1:31, 3 min stand
400m @ 59, 400 jog + 90 sec stand
400m @ 60, 3 min stand
400m @ 60, 3min stand
400m @ 61
We're enjoying the thin air of Flagstaff as we take Valeriia Zinenko through her first VO2 session of the trip! She gives us a lesson in how to grind and stay cool even when the finish line isn't in sight.
2000m @ 6:45
2000m @ 6:54
600m @ 1:59
400m @ 1:16
200m @ 55
600m @ 1:58
400m @ 76
300m @ 56
200m @ 36
We're here and excited to get to work! We're enjoying each others company this week until the workouts get intense! We've got athletes from the US, Ukraine, Canada, Australia, and France joining us in the PWR Lab High performance house during this training stint!