[QUIKAZHELL]

QUIKAZHELL on April 17, 2003 at 10:55 am #8342

since i am not competeing this year and gettin back into the swing of things for next indoor season i am training again… what would stadium steps/bleachers count for? this is what i am doing for the session..

BLEACHERS ARE ABOUT 20-25 METERS HIGH…

10X RUN UP TO THE TOP ON BLEACHERS (continuous –>walk down the stairs part)
(i have been working on driving my knees up, would there be more benefit if i just focus on going fast since there would be less ground contact time?)

after 10x i jog a lap… take 3-5 mins rest and start my next task…

5X ONE LEGGED HOPS EVERY OTHER STAIR
(EACH REP. I SWITCH LEGS) (my right leg which is my power leg and jumping leg i find it alot easier to do this)

so i do my straight run ups on the bleachers part, and do my 1 legged hops on the steps part….

this workout is tough… anything i can change add or do a bit different?
and id liek to know what is the specific qualities i will gain by doing this and what energy system is being used? The reason i am asking this is primarily to know if it is considered a high intensity day.

[Carl Valle]

Carl Valle on April 17, 2003 at 7:21 pm #19783

One element of bleachers that I like is the vertical nature and constant measurements of the steps. This allows the athlete to learn rythm because of the restrictions of distance and height. I believe it helps to teach the arms to fire better, for athletes trying to learn arms, or fine tune their arms.

[Kebba Tolbert]

Kebba Tolbert on April 17, 2003 at 7:55 pm #19784

[i]Originally posted by Clemson[/i]
One element of bleachers that I like is the vertical nature and constant measurements of the steps. This allows the athlete to learn rythm because of the restrictions of distance and height. This allows the arms to fire better for athletes trying to learn arms or fine tune their arms.

i like bleacher/stadium stair stuff too… it’s impt to understand why you’re doing them…
technical rehearsal? endurance? elastic strength? general conditioning?

[QUIKAZHELL]

QUIKAZHELL on April 17, 2003 at 9:27 pm #19785

Id say at this point my focus would be general conditioning and elastic strength. i feel reguarless i will be gaining endurance.

[Carl Valle]

Carl Valle on April 18, 2003 at 6:05 pm #19786

Kebba,

I would say it lies in the first progression of technical rehearsal and some light fitness. I keep the height less then twenty feet so it doesn’t become some sort of “gasser”.

[Mike Young]

Mike Young on April 22, 2003 at 6:45 am #19787

I think the bleachers / stairs offer an excellent opportunity to develop acceleration mechanics. The vector of force development relative to body position in stair running is very similar to what should be seen in correct acceleration mechanics.

If this is used as a focus, it is important that upright posture is maintained rather than a forward lean so that the angle of pushing relative to the body will be the same as when accelerating on flat ground. That is:
Stairs: inclined surface & upright posture
Acceleration: flat surface & inclined posture (relative to the surface of the ground)

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on April 22, 2003 at 6:55 am #19788

so high knees or quick feet?

[Mike Young]

Mike Young on April 22, 2003 at 10:47 pm #19789

If you’re using stairs in the way I suggested it would be closer to high knees than quick feet except I don’t really recommend high knees. The pushing should be almost completely vertical (to simulate the vector of force relative to the body during acceleration) and horizontal force should be just enough to get you to the next step.

ELITETRACK Founder