Posts Tagged ‘Speed’

Brick house!

Posted: March 14, 2012 by Dave Kohrell in Running, Triathlons
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Want to push yourself? Get faster, stronger, both? Try a brick workout – that mixes short distance (200 run, 1,000 bike or 50 meter swim) in chunks of 5. Repeat 4-5 times, keep your recovery short and watch your swim/bike/run/row raced sore.

Here’s an example from tonight with some cool friends (see pic below). This one mixed some strength too (kettle bell).

Kept clock rolling. 1/3 mile warm up w/ Heidi/ 1/4 w/ Freaky Fast gang Sherri PJ, Lissa and Tim. 4 bricks of 5- 200’s with rest = time for 200 x 1.2 to 1.5 (so a short rest). 25 kettle bell swings and squats to warm up (25# kb). Brick 1: 39, 42, 43, 45, 42. 15 kb swings. 3 minutes rest. Brick 2: 39. 42, 43 44, 42. 15 squats, Brick 3: 38, 41,39, 42, 39 4 min rest; Brick 4: 38, 40, 41, 41, 39. Brick 3 and 4 were fastest. 4k (2.48 m) – in 14minutes 6 seconds (5:41 mile pace). Jogged/walked 2 lap recovery. Last lap included KB – 10 curls (l/r), 10 side bends, 10 tri ext, 25 figure 8’s. (145 tot strength).

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Daniel Martinez shares a three prong of Olympic weightlifting techniques for speed, strength and power.   That range includes:

  • Ballistic/Plyometric – max speed, bodyweight to light load;
  • Speed-strength – speed is dominant, light load;
  • Strength-speed – strength is dominant, moderate to max load.

Check it out!

Overcome the Dreadmill

Posted: January 13, 2011 by Dave Kohrell in Running
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Ice, below zero air temperature, 30 mph winds – three things that may force you inside to a treadmill (affectionately called “dreadmill”).  On those occasions you’re inside and a cross training workout of rowing, swimming, spinning isn’t in the cards, there are ways to take the “d” out of dreadmill and put the “t” back in.

Good article from Lance Armstrong’s Foundation LiveStrong that provides some ideas on Overspeed Training and a perfect way to kick through your next treadmill workout.