We say it time and time again Muscle Runners are a “sprint spike for the road”
With their ForeSpring™ dual density TPE foam plus ForeSpring™ dual flex carbon fibre plate technology Muscle Runners can go head-to-head with their spiked counterparts. But one place where track spikes can’t go and where Muscle Runners can is on pavements and roads. In a series of posts we’ll bring you workouts designed to get the most from your Muscle Runners and your sprinting. We start with a great sprint specific warm-up.
Goal: to warm-up specifically for max velocity sprinting and other high intensity work and to strengthen soft tissue specially.
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RAMP IT UP
This warm-up follows what’s known as the RAMP principle:
Raise body temp
Activate muscles
Mobilize movements
Potentiate
(Potentiate means switch on the body mentally and physically so that is able to produce high-powered efforts, like sprinting)
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THE WORKOUT
Suitable for: those with a month or two’s consistent Muscle Runner use.
Important: you must have completed regular sprints with or without Muscle Runners
Duration: approx. 15min
Raise body temperature with a couple of minutes of easy running. Get used to the dynamic “push” your Muscle Runners give you.
1: In-place back to front leg cycle
Stand with feet staggered (line toes of one foot up with heel of other). Take rear most foot back by lifting the leg (glutes will be the initial driver) and then bending the knee before pulling the foot to the front of the hips. Keep toes up throughout and coordinate arms with legs. At end position thigh should be parallel to the ground, torso upright and front arm near eye-level.
Keep torso braced throughout.
Work to a 6-7 out of 10 effort level
Do: 2-3 x 10 on each leg
2: Step back Lunge
Stand with feet shoulder-width apart. Pick heel of one leg up and rotate the foot to the front to enter a lunge position.
It’s important to rotate the leg behind the hips – this will, like the previous drill, activate the hamstrings which are crucial for sprinting.
Co-ordinate arms with legs.
Work to a 6-7 out of 10 effort level
Do: 2-3 x 10 on each leg
3: Calf lowers (no shoes)
Rise up onto tip-toes and slowly lower to a 3-5 count - try not to let the heels touch the ground between reps. This exercise will warm-up your calf muscles and Achilles tendons and help protect them against injury.
Work to a 6 out of 10 effort level
Do: 2-3 x 10
4: Hip swing drill
The hips are crucial for sprinting and this drill will specifically activate the muscles that lift the leg into the high knees position characteristic of sprinters.
Take a step forward and swing one thigh in advances of the hips to parallel. The swing needs to be a "swing" and not a stiff lift with no forward extension. Swing the hip fast enough so that the momentum takes you up onto the toes of the stepping leg.
Keep torso upright and coordinate arms with legs. Think "step-swing".
Work to a 6-7 out of 10 effort level
Do: 2 x 20m (left and right legs)
5: Sprint arms with switch in lunge position
Assume a lunge position and arm sprint. Make sure the front arm’s hand reaches close to eye-level and the rear upper arm is near to parallel to the ground. Sprint coaches call this “socket to pocket”. Keep this range throughout
After 3-4 seconds jump to switch legs whilst continuing to arm sprint.
Work to a 7 out of 10 effort level
Do: 3 changes x 2 (approx. 2 x 16sec of work)
6: Cycling on the spot
Cycle your legs so that the foot passes mid-shin level when rotating to the front. Keep toes up and strike on forefoot. The Muscle Runners' design will very much aid this with their negative heel gain (of 8-10mm depending on size). Keep the hips up and coordinate arms with legs.
Think that you are"pushing pedals around on a bike".
Work to a 7 out of 10 effort level. Take plenty of recovery – this is the warm-up!
Do: 3-4 x 8-10sec
7: Treadmills
Assume a press-up position with arms extended. Keeping your butt down exchange legs quickly.
This is to further “wake-up” the hips – which are crucial for sprinting.
Work to an 8 out of 10 effort level
Do: 2-3 x 6-8sec bursts
8: In-place isometric emphasis jump
Stand with feet shoulder-width apart. Bend knees very quickly to lower into a three-quarter squat position. Use hamstrings to pull down. Hold for 5 seconds and then jump up as dynamically as possible. Extend ankles, knees and hips (known as triple extension). Use arms to boost power.
Full on 10 out of 10 effort level
Do: 2 x 6 (take 10-15sec between each jump).
9: Straight leg jumps
Stand with feet shoulder-width apart and using the ankles primarily jump up and down. Minimise knee bend on ground contact and emphasis speed. Your Muscle Runners will aid push off and the quick reactions required.
Full on 10 out of 10 effort level
Do: 2 x 10
10: Fast down fast up jump
To really get you ready to sprint! As with exercise 8 pull down very quickly to a three-quarter squat but this time jump straight back up. Triple extend as before. You are trying to catch the “stretch” before the “reflex” as happens in a plyometric activity and when sprinting. Think fast move fast!
Full on 10 out of 10 effort level
Do: 3 x 4
Look out for more workouts in future posts.
