La Jolla Sports Club | Olympics and Track and Field and Olympics and You

05 Aug
2016

Cardio / Cardio Fitness / Conditioning / Fitness Tips / Fitness Training / Personal Training

Olympics and Track and Field and Olympics and You

Want to train like the pros? Just follow these easy tips from La Jolla Sports Club!

Hot temps, loud music, dental-floss bikinis and celebrations. That’s right, we’re talking about ~~Windansea~~ Rio and the 2016 Olympics, folks.

In honor of the Games, we are showcasing some of our La Jolla Sports Club Personal Trainers and their past (or present) sports. We’ll check in with Tammy Lyons, our incredible Fitness Manager for Track and Field; Tim Malley for Diving / Swimming; Bram Wiley for Judo / Jiu Jistu; and Kevin Root for Soccer, each of them sharing a workout that’ll boost your performance, but with less bribery and doping.

Note: The workouts are advanced, so if you have any questions, don’t hesitate to grab a trainer and ask.

Tammy ran the 800m and the 4x800m, which are arguably the mentally-hardest races, as you are pacing a sprint on a diminishing source (oxygen). The 800m has been labeled 67% anaerobic to 33% aerobic, which means the oxygen required exceeds oxygen supply. To prepare for this, you are on the track interval-training and running top-speed repetitions at varying distances. This site and this site have great training programs. Oh, and if you haven’t read our running-myths article yet, do yourself a favor and go here.

But since we’re covering a trainer today, we’re going to focus on what you’re doing in the gym. Here we go (click on each photo to enlarge)!

Elevated lunge, 2 – Quickly drive through the heel, adding a hop in the end position. These plyometrics stress the Type II muscles necessary for sprinting.

Step-up, 2 – Quickly drive through the heel, aiming for speed. These plyometrics stress the Type II muscles necessary for sprinting.

Knee-ups with added resistance, 2 – Quickly drive your knee up and squeeze the core. This exercise strengthens hip-flexors and core to help power through your sprint.

TRX squat with resistance bands, 2 – Builds gluteus-medius muscles, which help generate power and are often neglected in running programs.

Glute bridge with resistance bands, 2 – Static hold with resistance builds both glute-med and glute-max, while the cable pulldowns develop deep core muscles and scapular strength to help stabilize and drive the body through the sprint.

Glute bridge, 2 – Develops hamstrings and calves, both necessary to get you off the starting line and to the finish line.

Stability ball, 3 – Develops deep core muscles to help stabilize and drive the body through the sprint.

What are some of your favorite track / crosstraining workouts? Did we miss an exercise that has helped improve your PR? Let us know in the comments below!

Alright, that’s it for this week. Again, if you have any questions, or aren’t sure about the exercises, reach out to any of our trainers for a little help.

Have a great rest of the week / end, and look for our Swimming / Diving article up next!

// Your friendly La Jolla Sports Club team

Olympics and Track and Field and Olympics and You

Want to train like the pros? Just follow these easy tips from La Jolla Sports Club!

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