In this episode I have a good chat with an old athlete and friend, Karisa Nelson. We quickly dive into her history in the sport and then move on into lessons learned surrounding adversity, ever-changing environments, and race day mentality.
Coach Hettler has been apart of the ALTIS training centers strength and conditioning efforts along with their coaches education for 5 years. We dive into some of the things he's observed within such an elite environment then transition into how he see's that benefiting the endurance world.
Coach Hettler's Website (free recourses) http://www.hettlerperformance.com/
ALTIS Education: https://altis.world/digital-education/
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!
Things were going well until...the backroads got the best of the old Kia. WORKOUT: 10 MILES ALTERNATING HARD/EASY 4:40/5:40
We head to Whitney HS to get on the track and film our introduction into Anaerobic endurance (mile pace work). We go over how much is enough of a new stimulus and what you should look for on days like this.
After a 20 hr travel day back to the states we take to the sloppy dirt roads of Whitney, TX to flush out some jet lag. If you haven't experienced jet lag before, just know, it's a REAL factor to consider.
3 hill workouts that will elevate your training
Aerobic Hill Session:
Long Hills Reps8 x 300m @ 5k-10k pace on jog down rest
Anaerobic Hill Session:
Mile Pace 200's / Seb Coe Ladder on hill2 x (6 x 200m) @ mile pace on walk/jog down rest
200-220-240-260-280-300m @ mile pace, working down to 800m pace on walk down rest
Max V Hill Session:
Power / Overspeed Development20-80m climbs @ 90-100% on 4-6 min standing rest
30-60m slight downhill runs (GOOD MECHANICS REQUIRED) @ 85-95%
Our last session of a 3 part 'test' series after returning from altitude. The purpose of these 3 workouts is to track improvements and find the next set of sticking points to target before indoors!
3 Part Workout Series:
1st Workout - Short Anaerobic Tempo
2nd Workout - Long Threshold (T1)
3rd Workout - 4 x MILE
A crash course on how to cross train when running isn't an option. Motivated people find ways!!!