TREADMILL RUNNING FOR OFF-SEASON CONDITIONING.Treadmill running (indoors) and outdoor running in a straight line have many similarities as well as differences. The ultimate objective of both is to prepare the body for the specific rigors of the athlete's sport. Treadmill running has been an integral part of the Redskins' conditioning program for many years, providing unique benefits for the entire conditioning package. The treadmills are available at practically every college having a well-equipped weight room and student fitness center, as well as the health clubs throughout our cities--making them accessible to high school athletes. Treadmill running provides variety to fitness programs. In cold and inclement in·clem·ent adj. 1. Stormy: inclement weather. 2. Showing no clemency; unmerciful. in·clem weather, it may be the only productive option. Since many treadmills feature a resilient See resiliency. running surface that reduces the impact on the joints, they are particularly useful for rehabilitation rehabilitation: see physical therapy. purposes. They also allow the coach to stand by and accurately document the time, distance, speed, and grade of the running program. Motivation and coaching suggestions can also be provided from just a few feet away. Aerobic aerobic /aer·o·bic/ (ar-o´bik) 1. having molecular oxygen present. 2. growing, living, or occurring in the presence of molecular oxygen. 3. requiring oxygen for respiration. 4. running programs on treadmills are common. We use our machines for both aerobic (distance) and anaerobic anaerobic /an·aer·o·bic/ (an?ah-ro´bik) 1. lacking molecular oxygen. 2. growing, living, or occurring in the absence of molecular oxygen; pertaining to an anaerobe. (interval) running. The same training principles used for aerobic treadmill running outdoors can be used indoors: Frequency = 2 to 4 days/week. Duration = minimum of 12 minutes up to 45 minutes. Intensity = 60% to 85% of maximum heart rate. Treadmill Interval Running Anaerobic treadmill running programs can be quite productive when properly organized. The key to this system of training lies not in the distance covered but in time and intensity. You must identify the energy system you want and then expose it to quality exercise for the appropriate amount of time. Each athlete must exercise for the same amount of time at approximately the same level of intensity. This applies to any distance greater than 110 yards. Whenever you take up too much time to complete an interval run, you may wind up developing a different energy system than the one you originally targeted. To repeat: for any distance greater than 110 yards, you must use time and intensity (not distance) as a guideline guideline Medtalk A series of recommendations by a body of experts in a particular discipline. See Cancer screening guidelines, Cardiac profile guidelines, Gatekeeper guidelines, Harvard guidelines, Transfusion guidelines. to the appropriate energy system. Determining which energy system to use Let's assume our athletes are running outside today. The workout Workout Informal repayment or loan forgiveness arrangement between a borrower and creditors. workout 1. The process of a debtor's meeting a loan commitment by satisfying altered repayment terms. includes running 6 x 440 yards (six 440-yard sprints with rest between sprints). Our 180 lb. wide receiver runs his first 440 in 60 seconds, and (as fatigue sets in) his last 440 in 72 seconds. The energy used to run these intervals comes from the ATP-PC ATP-PC Adenosine Triphosphate Phosphocreatine (system) system and the lactic acid lactic acid, CH3CHOHCO2H, a colorless liquid organic acid. It is miscible with water or ethanol. Lactic acid is a fermentation product of lactose (milk sugar); it is present in sour milk, koumiss, leban, yogurt, and cottage cheese. system. Our 320 lb. lineman runs his first 440 in 1:40 and his last 440 in 2:45. The duration of exercise for the lineman is significantly longer than for the receiver, forcing his body to provide energy from the lactic lactic /lac·tic/ (lak´tik) pertaining to milk. lac·tic adj. Of, relating to, or derived from milk. lactic pertaining to milk. acid-aerobic system. The purpose of our interval running program is to enhance the ATP-PC system and the lactic acid system. To accomplish this, we keep all intervals at 60 seconds or less. We negate ne·gate tr.v. ne·gat·ed, ne·gat·ing, ne·gates 1. To make ineffective or invalid; nullify. 2. To rule out; deny. See Synonyms at deny. 3. some of the benefits by making the offensive linemen run the same distance as our receiver. The distance run (440 yards) by both players is the same. Yet the amount of energy and the sources of energy used by the two are different. The lineman is forced to perform more work and thus less effectively develops the energy system we're trying to target. Remember, the energy system used is dictated dic·tate v. dic·tat·ed, dic·tat·ing, dic·tates v.tr. 1. To say or read aloud to be recorded or written by another: dictate a letter. 2. a. by the time needed to complete the run. Both players should exercise for the same period of time and intensity level. If 60 seconds is the time you've selected to exercise, both players should run for 60 seconds. You should not penalize pe·nal·ize tr.v. pe·nal·ized, pe·nal·iz·ing, pe·nal·iz·es 1. To subject to a penalty, especially for infringement of a law or official regulation. See Synonyms at punish. 2. the heavier, or less fit athlete, by making him exercise for a longer period of time, unless you are unconcerned about which energy system you want developed. It is understood that a heavier lineman will cover less distance than a lighter receiver. It is important for each player to expose the same energy system to the same amount of exercise time. If the intensity is similar, each athlete will benefit equally. PHASE I: We prescribe pre·scribe v. To give directions, either orally or in writing, for the preparation and administration of a remedy to be used in the treatment of a disease. aerobic distance/low intensity workouts lasting from 20 to 30 minutes. PHASE II: Players make the transition from distance work to interval work. During this 6-week period, each running workout is performed on a treadmill (routines called "400's," "300's," and "200's.") A 60-second "400" is an interval lasting 60 seconds from beginning to end, a "300" lasts 45 seconds, and a "200" lasts 30 seconds. If running outdoors on a track, our "400" on the treadmill is comparable to running a quarter-mile (440 yards), "300" and "200" are equivalent to running 330 yards and 220 yards. This 6-week period is divided into three 2-week segments. During the first 2 weeks, our players run 400's. During the next 2 weeks, they run 300's, followed by 200's the final 2 weeks. At the end of the 6-week period (March 1st, to mid-April), Phase III Noun 1. phase III - a large clinical trial of a treatment or drug that in phase I and phase II has been shown to be efficacious with tolerable side effects; after successful conclusion of these clinical trials it will receive formal approval from the FDA begins. All running routines are performed outside (weather permitting). Our treadmill work precedes our outdoor running program. The descending descending /des·cend·ing/ (de-send´ing) extending inferiorly. running times of our treadmill routines (60 seconds, to 45 seconds, to 30 seconds) is designed to make the transition from 200's on the treadmill to running 110's outside. Note: Our players run 110's for 2 weeks before implementing our shorter runs and change of direction workouts. Moving Treadmill Belt Running at higher speeds on a treadmill requires skills that were not used while running aerobically at slower speeds. Getting on and off a fast-moving treadmill belt requires some attention to detail. Each player must warm up properly before running at high speeds. After the warm up, they should practice getting on and off the treadmill at slower speeds. You should then gradually increase the speed of the treadmill by one mph and continue to practice getting on and off. The athlete will be ready to begin running once he becomes proficient pro·fi·cient adj. Having or marked by an advanced degree of competence, as in an art, vocation, profession, or branch of learning. n. An expert; an adept. at getting on and off the treadmill at the training speed for that day's workout. Guidelines guidelines, n.pl a set of standards, criteria, or specifications to be used or followed in the performance of certain tasks. to step onto a fast-moving treadmill belt: Technique 1: 1. Look downward at the landing point for the right foot on the moving belt (photo 1). 2. Grasp the front handrail with both hands while keeping the body in an upright position Upright position or erect position, in a frequency-division multiple access multiplexer, means that a signal is upconverted to the multiplexer band without inverting the frequencies. See inverted position. . Do not bend over Bend over may refer to the action of bending one's body over, as in to pick up something, or, for example, as the hydra does in order to move when hunting, in dancing (like in the various breakdance moves), gymnastics, and sports (like snap football). at the waist (photo 1). 3. With the left foot resting on the side deck, raise the right leg and foot to a position ready to step on the moving belt (photo 1). 4. Step onto the middle of the moving treadmill with the right foot pointing straight-ahead (photo 2). 5. As the right foot rapidly moves rearward rear·ward 1 adv. Toward, to, or at the rear. adj. At or in the rear. n. A rearward direction, point, or position. rear , be ready to step onto the belt with the left foot pointing straight ahead. 6. Release the hands from the front handrail and begin the run (photo 3). 7. Run far enough away from the handrail to allow a normal running stride. Run close enough to the handrail so that the handle can be reached in the event of an emergency. Technique 2: 1. Another method used to mount the treadmill is the straddle technique The straddle technique was the dominant technique in the high jump before the development of the Fosbury flop, which is used by today's jumpers. There existed two variants of the straddle: the parallel straddle and a more diving version. (photo 4). 2. In the starting position, straddle In the stock and commodity markets, a strategy in options contracts consisting of an equal number of put options and call options on the same underlying share, index, or commodity future. the running deck and follow steps 1-7 listed above. How to get off a moving treadmill: 1. Grasp the front handrail with both hands (photo 5) and do not release it until you safely stand on the side deck of the treadmill. 2. Look down at a spot on the landing area on the left side deck of the treadmill (photo 6). Eyes must remain fixed on that spot until the left foot has landed safely. 3. While striding with the right foot, lift the left leg and hop onto the left side deck, landing with the left foot (photo 7): Workout Time in and Reps Seconds Rest 400's, 6 60 2:30 300's, 8 45 1:50 200's, 10 30 1:15 We document each running session, recording the treadmill speed and grade of each workout. We save this information and post it to allow the players to observe and compare it with the data from the year before. Administering the 200's: * Exercise time, 30 seconds * Recovery time, 1 minute 15 seconds * Speed, determined by fitness level (the range for our team is 10 mph up to 40 mph at 6% grade). * Number of reps, 10 * Progression, when all 10 reps can be completed at the same speed, increase the speed of the next workout by 1/2 mph or 2% grade. * Cool down, 3 minutes at 3 mph. We administer each of our treadmill workouts in the same manner. As many as 3 players can rotate the use of the same treadmill. In their 10 x 200 workouts, our players will run each interval for 30 seconds, rest (recover) for 75 seconds, then remount re·mount tr.v. re·mount·ed, re·mount·ing, re·mounts 1. To mount again. 2. To supply with a fresh horse. n. A fresh horse. Noun 1. the treadmill and do the next repetition. Note: As a rule of thumb, our recovery period is two and a half times as long as the running times. To begin the workout, the athlete runs his first interval in 30 seconds. Upon completion of the interval, he gets off the treadmill and rests for 1 minute and 15 seconds. He then remounts remounts all horses owned by the army to be used for army service. the treadmill and runs his second interval. This procedure continues until all 10 intervals are completed. Our goal is to complete all 10 at the same speed. (Each interval becomes progressively more difficult.) Once our goal is achieved, we will increase the speed of the treadmill by 1/2 mph. If a player cannot finish all 10 intervals at the same speed, we will record the number he did finish, then adjust the speed of the treadmill to enable him to finish the remaining intervals at the slower speed. Our goal will be to finish all 10 intervals at the new speed. When a player can accomplish this, we will stop increasing the speed and begin increasing the grade (running uphill). It becomes progressively more difficult to get on and off at faster speeds. Our cut-off cut-off Anesthesiology The point at which elongation of the carbon chain of the 1-alkanol family of anesthetics results in a precipitous drop in the anesthetic potential of these agents–eg, at > 12 carbons in length, there is little anesthetic activity, point is 14. Instead of increasing speed, we will increase the grade 2%. From then on, we will use 2% increments to increase the degree of difficulty from one workout to the next. If your treadmill can go up to only 10 mph, use 2% grade increments instead of 1/2 mph. The accompanying speed conversion chart, which is given to all our players, is used as a reference for mph and overland o·ver·land adj. Accomplished, traversing, or passing over the land instead of the ocean: an overland journey; an overland route. adv. speed. Each of the treadmill workouts can be run by your athletes at any time of the year. Some of our players will use the 200's routine during the season whenever they are not getting enough work during practice or games. We suggest that you give these routines a try. May the Power Be with You.
SPEED CONVERSION CHART
MPH MILE 440 YD. 330 YD. 220 YD. 110 YD.
10.0 6:00 1:30 68 sec. 45 sec. 23 sec.
10.5 5:42 1:26 65 sec. 43 sec. 22 sec.
11.0 5:30 1:23 63 sec. 42 sec. 21 sec.
11.5 5:12 1:18 59 sec. 39 sec. 20 sec.
12.0 5:00 1:15 57 sec. 38 sec. 19 sec.
12.5 4:48 1:12 54 sec. 36 sec. l8 sec.
13.0 4:36 1:09 52 sec. 35 sec. 17 sec.
13.5 4:24 1:06 49 sec. 33 sec 16.5 sec
14.0 4:18 1:04 48 sec. 32 sec. 16 sec.
14.5 4:06 1:01 46 sec. 30.5 sec. 15.5 sec.
15.0 4:00 1:00 45 sec. 30 sec. 15 sec.
PHASE I: January: Low intensity aerobic workouts February: Low intensity aerobic workouts PHASE II: March: Week 1 = 400's Week 2 = 400's Treadmill workouts Week 3 = 300's Week 4 = 300's Week 5 = 200's Week 6 = 200's PHASE III: Outdoor Running: April: Week 7 = 110's Week 8 = 100's May-July: Week 9 = 20 Shorter interval runs and change of direction workouts |
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