Supplemental Trainingfor Distance RunnersJay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com

Ancillary simply means providing support for the primary activities

Ancillary/Supplemental work for distance training should simple allow athletes to run more miles or run with greater intensity.

Supplemental Training - Ten Concepts1. When runners do supplemental training they tend to be more consistent in their training. Show me a consistent runner and Ill show a runner who is improving each season.

Supplemental Training - Ten Concepts2. Can supplemental work improve speed, improve Running Economy (RE)?

Yesbut those things are secondary to improving consistency.

Supplemental Training - Ten Concepts3. You need to create a culture where supplemental training is valued as much as a the running training.

Vern G. Leg Circuit

Supplemental Training - Ten Concepts4. General Strength work has a fantastic hormonal benefit for high school athletes. And you dont need to be in the weight room to get this stimulus.

Supplemental Training - Ten ConceptsHere is the order you need to think about

Functional/Postural workBody Weight Work (like we just saw)Simple External LoadsPlyometricsWeight Room work

Supplemental Training - Ten ConceptsThe Wisdom of Vern Gambetta

Weight Room without Walls

Train Movements, not Muscles

Need to Do vs. Nice to Do

Supplemental Training - Ten Concepts7. You need to focus on the Posterior Chain. Why? Because we spend so much time in flexion.

Active Isolated Flexibility

Supplemental Training - Ten Concepts9. Running Circuits. Check out the videos on the coachjayjohnson.com

Supplemental Training - Ten Concepts10. Were in the business of building mitochondria. - Dr. Jeff Messer

So how do we do that? Aerobic work, then strength training and then finish it some post run drink/foodand chocolate milk is a great choice.

QuestionsJay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .comBoulder Running Camps

HighSchoolRunningCoach.com

Examples of exercises

Skill - Backwards Lunges