Best Speed Exercises: Training to Improve Running and Overall Performance

How can speed exercises benefit everyone, not just runners. What are the most effective running workouts to build speed. Which strength exercises can improve speed and overall performance.

The Importance of Speed Training for All Fitness Levels

Speed training is often associated with competitive runners, but its benefits extend far beyond the track. Whether you’re a weekend warrior, a busy parent, or a senior looking to maintain mobility, incorporating speed exercises into your fitness routine can yield significant improvements in overall performance and quality of life.

Speed exercises develop power, strength, and efficiency of movement, which are crucial for various activities. They can help soccer enthusiasts perform better during their weekend games, give parents the energy to keep up with their children, and assist seniors in maintaining independence and reducing the risk of falls.

Effective Running Workouts to Build Speed

For those looking to improve their running speed, several targeted workouts can help push the limits and build both speed and endurance over time. Here are some of the most effective running workouts for speed improvement:

Hill Sprints: Conquering Inclines for Speed Gains

Hill sprints are a powerful tool for developing speed and strength simultaneously. These short, intense bursts of uphill running challenge your muscles and cardiovascular system in unique ways.

• Find a hill with a moderate incline or use a treadmill with adjustable elevation
• Sprint uphill at maximum effort for 10-20 seconds
• Allow for sufficient recovery time between sprints
• Start with a few repetitions and gradually increase over time

Hill sprints are particularly effective because they force proper running form, strengthen leg muscles, and improve power output. As you progress, you can increase the steepness of the hill, add more repetitions, or reduce recovery time to continue challenging yourself.

Interval Runs: Alternating Intensity for Speed Development

Interval runs are structured speed workouts that alternate between high-intensity efforts and recovery periods. This type of training is similar to High-Intensity Interval Training (HIIT) and can be adapted to suit various fitness levels.

1. Run hard for 50 meters, then walk or jog for 50 meters
2. Increase to 100 meters of hard running, followed by 50 meters of recovery
3. Progress to 150 meters of hard running, with 50 meters of recovery
4. Advance to 200 meters of hard running, maintaining 50 meters of recovery

For longer intervals (400 meters or more), it’s important to moderate the pace slightly to maintain form and prevent burnout. Interval training improves both aerobic and anaerobic fitness, making it an excellent all-around speed workout.

Fartlek Training: The Art of Speed Play

Fartlek, which means “speed play” in Swedish, is a more flexible and often enjoyable approach to speed training. This method involves alternating between faster and slower paces throughout a run, but without strict time or distance parameters.

During a Fartlek run, you might:

• Run hard for two minutes, then jog for one minute
• Sprint to a distant object (like a tree or mailbox), then jog until you recover
• Alternate between five minutes of faster running and three minutes of jogging

Fartlek training is particularly beneficial for endurance runners, as it helps improve the ability to change pace during long races and recruits different muscle fibers. It’s also an excellent way to make speed training more enjoyable and less regimented.

Long, Slow Distance Runs: Building Endurance for Speed

While it may seem counterintuitive, incorporating long, slow distance runs into your training regimen can actually help improve overall speed. These runs build aerobic capacity, which is crucial for maintaining speed over longer distances.

Key points for long, slow distance runs:

• Aim for one long run per week
• The distance should be about 20% of your weekly mileage
• Maintain an effort level of about 70% (you should be able to hold a conversation)
• Focus on building endurance rather than speed during these runs

By improving your aerobic base through long, slow runs, you’ll be better equipped to maintain faster paces during shorter events and speed workouts.

Strength Exercises to Complement Speed Training

While running-specific workouts are essential for improving speed, incorporating strength training into your routine can significantly enhance your performance and reduce the risk of injury. Many runners mistakenly avoid strength training, but building muscle mass strategically can lead to faster recovery times and improved overall speed.

Plyometric Exercises for Explosive Power

Plyometric exercises focus on quick, powerful movements that can translate directly to improved running speed. Some effective plyometric exercises include:

• Box jumps
• Bounding
• Jump squats
• Clap push-ups

These exercises help develop fast-twitch muscle fibers, improve reaction time, and enhance the power of your running stride. Start with low volumes and gradually increase as your body adapts to the intensity of plyometric training.

Core Strengthening for Improved Running Efficiency

A strong core is crucial for maintaining proper running form, especially as fatigue sets in during longer or more intense runs. Incorporate exercises such as:

• Planks and side planks
• Russian twists
• Dead bugs
• Bird dogs

These exercises target the deep core muscles that stabilize your spine and pelvis during running, leading to more efficient movement and reduced risk of injury.

Lower Body Strength Training for Power and Stability

Strengthening the major muscle groups in your legs can significantly improve your running power and speed. Key exercises to include are:

• Squats (back squats, front squats, or goblet squats)
• Lunges (forward, reverse, and lateral variations)
• Deadlifts
• Step-ups

These compound movements not only build strength but also improve balance and stability, which are crucial for maintaining form during high-speed running.

Incorporating Speed Training for Non-Runners

While speed training is often associated with running, its principles can be applied to various activities and fitness goals. For non-runners, speed training can be adapted to improve overall fitness, agility, and functional performance in daily life.

Speed Training for Team Sports

Athletes participating in team sports like soccer, basketball, or tennis can benefit greatly from speed training. Incorporate drills such as:

• Shuttle runs
• Agility ladder exercises
• Cone drills
• Short sprints with quick direction changes

These exercises improve not only linear speed but also the ability to change direction quickly, which is crucial in many team sports.

Functional Speed Training for Daily Life

For those not involved in competitive sports, functional speed training can improve performance in everyday activities. Consider incorporating:

• Stair climbing with varying speeds
• Quick step-ups onto a low platform
• Rapid bodyweight squats
• Fast walking intervals during regular walks

These exercises can help improve the ability to react quickly in daily situations, such as catching a falling object or avoiding obstacles while walking.

Adapting Speed Training for Seniors

Speed training can be particularly beneficial for seniors, helping to maintain mobility, improve balance, and reduce the risk of falls. However, it’s crucial to adapt exercises to suit individual fitness levels and any physical limitations.

Low-Impact Speed Exercises for Seniors

Consider incorporating these low-impact speed exercises into a senior fitness routine:

• Seated arm punches with light weights
• Rapid marching in place
• Quick side steps
• Swim-like arm movements

These exercises can improve reaction time and maintain muscular speed without putting excessive stress on joints.

Nutrition and Recovery for Optimal Speed Training

To get the most out of speed training, proper nutrition and recovery are essential. These elements support muscle repair, energy replenishment, and overall performance improvement.

Fueling for Speed Workouts

Proper nutrition before and after speed workouts can significantly impact performance and recovery. Consider the following guidelines:

• Consume a balanced meal with carbohydrates and protein 2-3 hours before training
• Stay hydrated before, during, and after workouts
• Replenish with a combination of carbohydrates and protein within 30 minutes after training

Tailoring your nutrition to support your speed training can help maximize the benefits of each workout and promote faster recovery.

Recovery Techniques for Speed Athletes

Effective recovery is crucial for preventing injury and allowing your body to adapt to the demands of speed training. Incorporate these recovery methods into your routine:

• Active recovery (light jogging or walking) on rest days
• Foam rolling and stretching to alleviate muscle tightness
• Adequate sleep (7-9 hours per night) for optimal recovery
• Contrast therapy (alternating hot and cold) to reduce inflammation

By prioritizing recovery, you’ll be better prepared for each speed workout and reduce the risk of overtraining or injury.

Monitoring Progress and Adjusting Your Speed Training Program

To ensure continued improvement in speed and overall performance, it’s important to regularly assess your progress and make adjustments to your training program as needed.

Tracking Speed Improvements

Use these methods to monitor your speed progress:

• Timed trials over set distances (e.g., 100m, 400m, 1 mile)
• GPS tracking for pace during longer runs
• Video analysis of running form
• Regular fitness assessments (e.g., vertical jump test, agility drills)

By consistently tracking your performance, you can identify areas of improvement and adjust your training accordingly.

Periodization for Long-Term Speed Development

Implementing a periodized training plan can help optimize speed gains over time. Consider dividing your training into phases:

1. Base building phase: Focus on endurance and general strength
2. Speed development phase: Incorporate more specific speed workouts
3. Peak performance phase: Refine speed skills and taper for key events
4. Recovery phase: Allow for active rest and regeneration

By cycling through these phases, you can systematically build speed while minimizing the risk of burnout or plateaus.

In conclusion, speed training offers numerous benefits for individuals of all fitness levels and ages. By incorporating a variety of running workouts, strength exercises, and recovery techniques, you can improve your speed, power, and overall athletic performance. Remember to tailor your speed training program to your specific goals and fitness level, and always prioritize proper form and safety to maximize results and minimize the risk of injury.

Exercises to Improve Speed: Training That Benefits Everyone

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If you have clients interested in speed, they’re probably runners. Competing in races and going for personal best times are great motivational tools for fitness. Your clients with the drive to do what it takes to get faster are fun to work with and make your job a little easier. 

There are plenty of exercises to help them improve speed, but don’t restrict these workouts to your driven, runner clients. 

Those who like to play pick up soccer games in the park; the clients who need more energy to keep up with their kids; and even your senior clients can all benefit from working on speed in all kinds of sports and activities. 

For your runner clients, you can dig deep and do some selective workouts and exercises to help them get faster. For other clients, sneak these workouts in to change things up and help them develop the power and strength needed to move faster and more efficiently in everything they do. 

Running Workouts to Build Speed

To be a faster runner you have to, well, run more and run faster. By pushing the limits at least once a week, your running clients will build fitness, endurance, and speed over time. There are several different kinds of speed workouts and drills you can do with them: 

Hill Sprints

Take your workout outdoors and find some hills to charge up for a great speed workout. You can use a treadmill with an adjustable incline, but going outside is much more fun. Uphill sprints at an all-out speed for 10 to 20 seconds should be followed by enough recovery time to bring the heart rate down a little. 

This can be a really intense workout, so ease your runners into it. You don’t need a very steep hill either. Start out small, do just a few reps per workout, and build on that strength with steeper inclines, more reps, and less recovery time.  

Interval Runs

Intervals runs are like HIIT workouts: you work at high intensity for a short period of time, recover, and do it again. If you have access to a track, use it for your interval speed workouts. You can adjust a basic interval workout for each client and their current fitness level: 

• Run hard for 50 meters, walk or jog for another 50
• Run hard for 100 meters, walk or jog for 50 meters
• Run hard for 150 meters, walk or jog for 50 meters
• Run hard for 200 meters, walk or job for 50 meters
• Work back down to 50 meters and repeat once or twice for clients who are up to the challenge

Interval workouts can also include longer distances, but make sure your clients moderate their pace. The 50 to 200 meter hard runs should be at an all-out pace. For 400 meters and more, take the pace down a little. 

Learn everything you need to know about high intensity interval training and how to incorporate it into your clients’ routines with this detailed ISSA blog post.  

Fartleks

This funny-sounding word means speed play in Swedish. It’s an apt name because the double purpose of Fartlek runs is to improve speed and fitness in a fun way. The general idea is to alternate running hard and jogging, but not necessarily with any specific plan. 

So, for instance, you might run hard for two minutes, jog for one, run pretty fast for five minutes, and then jog for three minutes, and so on. Or, you can pick something in the distance, like a mailbox, and sprint for it, followed by a recovery jog.

The idea is to really switch gears a lot during a run, but in a fun, informal way. Start your clients out on Fartleks with a prescribed workout, but then let them choose how they vary their pace during these “fun runs.”

A Fartlek run is especially helpful for your endurance runners, those that do marathons. Incorporate Fartlek methods into longer runs and they will get better at recruiting different muscle fibers and coping with fatigue during long races.  

Long, Slow Runs

This may seem counterintuitive, but if your running clients aren’t doing a long run at a slower pace each week, add it to their schedule. A long run helps build aerobic capacity, which will help improve speed during shorter events. 

Aim for just one long run per week, and the length depends on the individual. It should be about 20 percent of their weekly mileage. Effort during these runs should be about 70 percent, so that you’re working hard but can still talk. 

Strength Exercises to Improve Speed

A common mistake that runners make is to avoid strength training. Strategically building muscle mass helps runners reduce the risk of injury, recover more quickly, and of course, run faster. Here are some important strength moves for your clients to at least twice a week as they build speed: 

Glute Moves for Speed

Most people ignore their glutes, but these are the powerhouses of running. They are the muscles that keep us upright and propelling forward. Strengthen the glutes at least twice a week for speed improvement. Some good moves include: 

• Glute bridges, adding weight to progress or doing one leg at a time
• Clamshells to hit underserved muscles
• Single leg squats to really focus on one side at a time

Leg Strength Exercises to Improve Speed

To run and move faster, you need your legs. Building strength in the quads, hamstrings, and other big muscle groups will improve speed over time. Aim for at least two leg strength training sessions per week that include: squats, deadlifts, and lunges. 

Sled Push

This is a tough workout, but one that will improve overall lower body strength and help your clients develop the power needed to run faster. Start out small, with less weight and shorter distances. Progress by adding weight and pushing distance and speed. 

Fast Feet for Speedy Athletic Moves

Improving speed isn’t just about running faster. For anyone, improving foot speed, agility, and reaction time is important for functional movements and athletic performance. Here are some agility and speed exercises you can use with your clients: 

Ladder Drills

Use a fitness ladder on the ground to do foot drills that improve speed and agility. You don’t even need a ladder. You can use lines on the ground or tape outside in the parking lot. Start with forward and backward hops over the lines or ladder, then move to single-leg moves and lateral movements for a greater challenge. 

High Knees

High knee drills are great for building speed and agility in food and leg movements. Think of the classic football drill of running through tires. Start your clients out with something a little easier to avoid falls and injuries, though. Use ladders for high knees and progress to low hurdles or tires. 

Dot Drills

Equally simple are dot drills, which only require tape. Tape dots or Xs on the ground and have your client move quickly from one to another in specific patterns. Give them the pattern in advance and work on speed in changing directions between each dot or X. 

Then, try doing the same types of movements but using commands rather than a pre-set pattern. Your client will have to listen and wait for your direction, responding as quickly as possible. 

You can also vary dot drills by including hand touches. Start with hops and jumps between dots and progress to jumps followed by touching down on the spot. This makes it more challenging and introduces some upper body speed and agility. 

Check out this ISSA blog post to get more ideas for speed and agility exercises. 

Speed work is as varied as any other kind of training. Whether you have a client who runs marathons and wants to get a PR at their next race, or a client who is just getting healthier, incorporating workouts that improve speed provides great benefits and will help anyone hit their goals faster. 

If you’re not a trainer yet, but you wish you were, consider getting certified online by the ISSA. Learn everything you need to know to help clients meet their goals with the ISSA Certified Personal Trainer Course. 

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Speed Exercises | Strength Exercises to Run Faster

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It’s only natural as a runner to want to run faster, to shave off seconds or even minutes from your PR, and to cover more miles in less time. And while the need for speed is common—whether you’re just starting out or you’ve been running marathons for years—it’s not exactly easy. Sure, you can push yourself to just go faster when you’re on the road, but it takes a little more training than that. You also need speed exercises.

Adding speed exercises to your weekly workout schedule comes down to one technique: strength training. Picking up weights will not only build your size and strength, but doing so will also builds more powerful muscles that help you stay strong as you pick up your stride. To translate your gains into speed, you just have to choose the right moves.

“Runners should concentrate on building power—how fast you can use the force you’ve built up,” explains Jay Dicharry, M.P.T., a physical therapist and author of Running Rewired: Reinvent Your Run for Stability, Strength, and Speed. “Explosive movements help you activate your muscle power quickly during push-off.” This, in turn, increases the speed of your turnover and the power of your stride. The result? Every step you take is quicker than before. Research backs this up, by the way, showing that plyometric exercises will help you run faster, particularly in shorter distances.

How to use this list: While there are plenty of speed exercises out there, here, Dicharry shares four go-to power exercises you can work into your training routine. Each exercise is demonstrated by Dennys Lozada, certified fitness trainer and coach at Fhitting Room in New York City, so you can nail the perfect form. Perform these speed exercises twice a week, preferably two days before or after a running speedwork session. You will need one heavy weight (a kettlebell is a great option), a sturdy box or bench and/or a chair.

Explosive moves are recommended for advanced athletes and runners, so if you are just starting out, try these beginner exercises instead.

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Box Jump

How: Face a sturdy box, aerobic step, or a weight bench. Stand with feet about hip-width apart. Send the hips down and back into a squat, then quickly jump up and onto the box, landing as softly as you can, with control, and with both feet on the box. Step back down, one foot at a time. Repeat. Do 3 sets of 8 reps.

Why: Explosive jumps will train your leg and core muscles to “turn on” faster during a run. Start with a low box, then slowly increase the height.

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Bulgarian Split Squat With Rotation

How: Stand facing away from a box, bench, or chair. Place the top of your right foot onto the box about three feet behind you. Place hands on hips then bend left leg to lower down into a lunge until right knee taps the floor. Keep back straight, chest lifted, and left knee over toes. Then, drive through left foot to stand back up. At the top, rotate from the torso 45 degrees to the right, back to center, and then 45 degrees to the left. That’s 1 rep. Perform 2 sets of 8 reps, then switch sides.

Why: Single-leg exercises like this one strengthen your hips for better balance and stability during push-off. The rotation challenges your core.

Deadlift

How: Place a heavy weight such as a kettlebell or two dumbbells on the floor in front of you. Stand with your feet on either side of the weight. Hinge at the hips, maintaining a flat back and slight bend in your knees, and grab the weight. Keeping your core engaged, drive your feet into the floor, squeezing your glutes to stand back up. You should feel this along the backs of your legs and your glutes—not in your low or mid back. Reverse the motion to lower the weight to the floor. Repeat for 2 sets of 8 reps.

Why: Deadlifts develop propulsive force in the glutes and hip extensors, which will help your push-off as you increase your pace.

Kneeling Hip Flexor Stretch

How: Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles. Keep your upper body straight and your chest lifted as you shift your hips forward and squeeze your glutes to feel a stretch in your left hip. Hold for 1 minute. Then switch sides. Repeat 3 times on each leg.

Why: Thanks to sitting and running, we all tend to have tight hip flexors. Regularly stretching them will improve the range of motion in the hips, which is an important part of building speed.

Images: Julia Hembree Smith

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10 Exercises To Make You A Faster Runner

There are very few people who would say no to being able to run a little faster. No matter what your preferred distance is, and how relaxed your approach to the sport is, a speedy all-out effort is nothing short of exhilarating.

When you first start, improvements in your running come easily and quickly. Simply by doing more running than you were before, your body becomes better conditioned and you get faster. At some point, however, those speed gains stop coming so easily and you need to start mixing up your training.

You can do this by introducing intervals, tempo sessions and other kinds of workouts to your training routine. It’s important not to overdo the amount of fast training you do, because that will raise your injury risk, but having one or two speed-focused sessions a week alongside your easy and steady runs will help you become a faster runner. It’s a great idea to visit your local track and, if you’re stuck for what exactly to do, try these beginner sessions, either solo or with a running club. The track is built for fast running, whereas you’ll find that trying to do speed work on crowded pavements or in busy parks can be tricky at times.

Another way to improve your speed is to hit the gym and work on your leg and core strength. To help you on that front we enlisted speed expert Courtney Fearon (pictured above), a strength and conditioning coach, to provide ten exercises sure to help any runner get that little bit quicker.

Bulgarian split squat

“While running at any speed over any distance, you’re always on one foot,” says Fearon. “So it’s good to train in that way whenever possible.”

Get into a lunge position with your knees bent and your back foot resting on a bench 12-15cm off the floor. Lower until your front thigh is almost horizontal, but don’t push your knee beyond your front foot. Drive through your front heel back up to the starting position.

Box squat

“The confidence of knowing the box is behind you will improve your squatting form,” says Fearon. “And with a box squat you can increase the weight without putting too much force through the knee joint.”

Get a box that’s about knee high so you can sit down on into it without your thighs moving beyond being parallel with the ground. Squat down on the box so your glutes rest on it for one to two seconds, then stand back up by driving through your heels and hips. You can do the box squat unweighted or with a barbell.

Deadlift

“The deadlift works pretty much every muscle but with a specific focus on the back of the body,” says Fearon. “That goes through your hamstrings, glutes and lower back, which are all important for sprinting.”

Bend at the knees and grasp a barbell with an overhand grip and your hands shoulder-width apart. Lift the bar to thigh height, with the movement driven by your leg muscles and by the forward movement of your hips. Pause and pull your shoulders back, then lower the bar.

Hang clean

“The hang clean is really effective in developing power,” says Fearon. “It’s a power move, because doing it slowly is almost impossible. You have to be explosive with it.

“Timing comes into it too – everything is working together, which is important for running.”

Stand with your feet shoulder-width apart holding a barbell with an overhand grip. Hinge forwards at the hips to lower the bar to just below your knees. Then drive your heels into the ground and raise the bar in an explosive movement, flipping it onto your fingers and catching it at the top of your chest, with your elbows underneath your hands. Bend your knees as you catch the bar at the top of your chest, then stand up to complete the move.

Sled push

“You can load the sled up really heavy and then do a slow march – as well as focusing on power, you’re improving your core stiffness and it acts as a technique drill as well,” says Fearon.

“You can also take the weight down a bit and turn it into a power/endurance movement.”

Load up your sled with weights, lean into it with your arms fully extended, and push it across the floor as fast as you can. This one gets the heart pumping as well as leaving pretty much every muscle in tatters.

Broad jump

“Start at one end of room, do a broad jump and as soon as you land go for another jump,” says Fearon. “Like how a kangaroo moves.”

Stand with your feet shoulder-width apart, then take off with both at the same time, trying to jump forwards as far as possible while landing on both feet.

Explosive step-up

“A lot of people do step-ups with their right foot planted on the step at the start, then drive the left knee up and put it back down,” says Fearon.

“It’s a good movement but to make it more sprint-specific it’s best to lift your right foot up off the step before starting the movement.

“You can add weight by holding a dumbbell in the opposite hand to the step. Rack it, with your arm bent and the dumbbell by your shoulder. This doesn’t just add resistance – it’s more to add an imbalance to the movement.”

Stand with a box or bench on your right at about knee height. Raise your right foot so it’s hovering just over the top of the box, then plant it down and power off the ground with your left leg and drive your left knee into the air. Lower your left foot to the ground and reset with your right foot hovering over the box. Do all reps on one side, then switch to the other leg.

Acceleration wall drills

“You can work out if there’s imbalance in your body if this feels a lot easier on one side, which can help with injury prevention or identify technique flaws. Also it’s a good exercise to improve acceleration, which can be a forgotten part of speed, especially in shorter races. ”

Lean into a wall at a 45° angle, with your arms locked out like you’re going to do a press-up against it. Then drive your knees up as if you were doing mountain climbers.

“Do a series of movements – right leg only, left leg only, then right-left-right, then left-right-left, then a series of five, then seven, then continuous for 30 seconds,” says Fearon.

Hill sprints

“Always a good one,” says Fearon, mercilessly. “Find a 50-100m hill route with a 30-35% gradient, so quite [very] steep. Start at the bottom and sprint up the hill as hard as you can with good technique – knees high, chest up, shoulders back. Get to the top and walk back down, then give yourself a five-second countdown and go again.

“The angle of the hill forces you to lift your knees higher which will help with technique.”

Dead bug with resistance band

Attach a resistance band to an upright bar and lie on your back with your feet closest to the bar. Secure the band around your knees and raise your legs till your knees are bent at 90° and above your hips. You are going to move your arms while keeping your lower body in that position, fighting the resistance band.

“To make it more running-specific, do alternating arms overheard,” says Fearon.

“Move your left arm towards the floor over your shoulder, then as it comes back up move your right arm. Keep your core as neutral and tight as possible, with not too much rotation.”

Best Speed Training Workouts For Runners

Most people don’t approach running as they do strength training. They just set out on unplanned jogs around the block, throw in some sprints, and call it a day.

But targeted workouts geared toward your fitness goals—training for a marathon, growing faster, getting fitter—make a world of a difference.

To help you become more methodical with your runs, we asked Gena Bradshaw, P.T., an assistant track and field coach and Life Time Fitness trainer, to suggest five training mainstays every runner should have in his workout regimen. Each workout is designed to train a different energy system to help you improve endurance, speed, and power. Plus, there’s a prescription for runners who are just starting out, and those who are more experienced.

Before each workout, though, remember to start with a dynamic warmup. “Warmups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout,” Bradshaw says.

Go for a comfortable 5- to 8-minute jog, then complete these drills to neurologically prime your body for your workout. Mark 20 yards. Focus on nailing the proper form for each drill, and increasing your speed as you progress.

• Walking lunges
• Carioca
• Knee hugs
• Ankle pulls
• High knees
• Butt kicks
• Straight-leg kicks
• Lateral shuffle

Also, make sure you cool down post-workout. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted.

Ready to hit the ground running? Give these running workouts a try.

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5 strength exercises to improve speed

Strength and speed are closely connected, and important aspects of training for every kind of runner. The experts at The Runner’s Academy in Toronto know this, so they put together their top five specific strength exercises. These drills are best done towards the end of a season, in the weeks approaching a race. If you’re looking to improve speed, give this routine a try. You can also add some post-run strides to this routine for optimal gains.

RELATED: 5 exercises to activate glutes and hips that the pros love

Single-leg oscillation squat

Using a bench, chair or even a staircase, assume a single-leg squat position with your other foot raised. From there, do three sets of three to five repetitions on each leg. Once you’re comfortable with the motion, add weight.

Single-leg fast down-up hinge

This exercise involves three movements: a hinge backward, driving your knee forward and then planting that foot on a platform. Also, don’t forget about your arms when doing this exercise – they’re key for maintaining balance.

Keep form in mind and start slowly before picking up the speed. The whole point of a hip hinge is to learn to drive your knee while building single-leg strength. Again, start with three sets of three to five repetitions.

Lunge switches

This exercise is best done on a soft surface due to the high impact. The key with the lunge switch is maintaining balance and speed at the same time. This takes some co-ordination but is great for glute strength and speed. If you don’t have mats at home, a level piece of grass will work.

Do three to five sets of six reps.

Hamstring tantrums

You’ll look like an upset toddler while doing this exercise, but it’s actually highly effective for hamstring strength. Do three sets of 10-second repetitions, and be sure to focus on your glutes and hamstrings. Start with your knees bent at 90 degrees.

Stiff-leg jumps

Stiff-leg jumps are great for ankle strength and overall speed. The key to this exercise is keeping your feet dorsiflexed (bent upwards) and your legs straight (but please don’t lock your knees). Instead of thinking about height, focus on spending as little time on the ground as possible. Do three to five sets of 10 seconds.

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6 Exercises that Can Really Improve Athletic Speed

Whether you’re a committed athlete, a weekend warrior, or just beginning a new activity, improving athletic speed is beneficial for nearly every type of athletic activity. The following are 6 exercises that can really improve your athletic speed.

1. Lunges

Lunges are great exercises that can help improve many areas of your body including hips, legs, and inner core. Active states that the lower position of a lunge mimics the position of your body when you’re airborne in a sprint. It’s important to learn the proper form for the basic front lunge before advancing to different types of lunges such as lateral or reverse.

2. Run Several Sprints in a Row

Human Kinetics states that one of the ways to improve speed is to run 10 sprints of varying distances. The distance can vary from 10 to up to 50 yards. This exercise can be varied, depending on your current fitness level. You can start out by doing 10 sprints for 10 yards, with a few seconds of rest between. A more advanced athlete may want to run a full 50 yards each time.

3. Side Throws

Stand sidewalks to a wall, about 10 feet away. Then throw a medicine ball toward the wall as forcefully as possible. It’s important to keep up your back elbow so you don’t injure your shoulder. If you should suffer any shoulder injury or pain, a licensed physical therapist can evaluate and treat your injuries to get you back on track again as quickly as possible.

4. Forward/Backward Shuffles and Side Throws

This type of exercise involves quickly shuffling toward or away from the wall before throwing the ball again toward the wall. Again, make sure your elbows are in place to prevent shoulder injury.

5. Reactive Crossovers and shuffles

This exercise requires you to either shuffle or crossover at the command of a coach or a trainer. The random reaction required will help you build your speed.

6. Jump Rope

Jumping rope is an amazing exercise for increasing speed. Single foot hops are especially good for improving leg speed. Jumping rope is even used in many physical therapy activities to improve flexibility.

Whatever exercise you choose, it’s important to include a solid warm-up and cool down to prevent injury. According to the American Physical Therapy Association, injuries to the knee are the primary injury runners’ experience. If you experience knee injuries, or any other type of injury, it can help to receive physical therapy from a qualified physical therapist. Call Agility Physical Therapy today and speak with our experts!

The Best Home Exercises to Increase Speed

Push yourself to the limit.

Image Credit: bernardbodo/iStock/GettyImages

Everybody wants to be faster — a faster runner, faster biker, faster swimmer — it doesn’t matter what sport; speed is the ticket to winning. What if getting to the gym isn’t possible because of scheduling problems, work commitments or because of travel? Don’t let that interfere with a speed training routine.

There are several body-weight only exercises that will help improve speed and don’t require any specialized equipment to do. Try the following five highly-effective exercises to get in some speed training, regardless if it’s in a living room, hotel or local park.

1. HIIT Sprinting in Place

Sprinting in place can be done anywhere there is enough room to stand. Sprinting in place is also perfectly suited to high-intensity interval training (HIIT). HIIT is training in short bursts of maximum effort with only a short rest between sets of work.

HOW TO DO IT: Begin by standing on a stable surface with your back straight, feet shoulder-width apart and arms relaxed at your sides. Next, lift one knee up to waist height and bring it down again landing on the ball of the foot. As the first foot comes down, lift the other knee up. Repeat as fast as possible while swinging the arms as if running straight ahead.

A HIIT sprinting in place workout could consist of four 30-second intervals of all-out effort with a 30 second rest in between sets.

Read more: 5 Myths About HIIT

2. Burpee

Burpees are a whole-body exercise that are extremely intensive and have the potential to develop explosive strength and speed. A May 2015 study published in Military Medicine discovered that four weeks of HIIT training using Burpees was as good as steady-state endurance training for building and maintaining fitness.

HOW TO DO IT: From a push-up position on the floor, jump your feet between your hands and raise up into a squat position before jumping straight up into the air. As the feet return to the ground, reverse the process until you’re back in the push-up position to start another rep.

Try four or five all out sets for 30 to 45 seconds of work with no more than 45 seconds of rest between sets.

3. Jumping Jack

Jumping Jacks, also called a side straddle hop or star jump, work the whole body just like Burpees. The jumping motion involves all the leg muscles while swinging the arms increases the cardiovascular training effect.

HOW TO DO IT: From a standing position, jump both feet wide and raise the hands overhead, sometimes clapping them together. Immediately jump the feet back together, returning to a standing position with the arms at the sides.

Work on your speed by doing four or five sets of quick-paced jumping jacks for one minute; rest only 30 to 45 seconds between sets.

Read more: 10 Exercises to Increase Your Running Speed

4. Vertical Jump

Vertical jumps for improved speed should be performed for time not reps. Thirty seconds of vertical jumps with about 30 to 45 seconds of rest between sets provides a tough workout.

HOW TO DO IT: Begin vertical jumps from a standing position with the legs roughly hip-width apart and hands at waist level. Drop into a squat while swinging the arms behind the hips. Rapidly swing both arms overhead while jumping as hard as possible. Drop down into a squat again and repeat. Be careful to only squat until the thighs are parallel with the floor to avoid possible knee injury.

5. Mountain Climber

The mountain climber exercise works the entire body and offers a hard cardio and strength workout that contributes to an improved anaerobic capacity.

HOW TO DO IT: Start in a push-up position with both arms straight, hands on the floor, a straight back and the legs together. Next bring one knee in and place a foot under the chest. Quickly push the leg back while bringing the other leg to the chest. Continue repeating the motion.

Although mountain climbers may be done for either time or reps, when your goal is to improve your speed, do five or six sets of one to two minutes. Perform each set at 100 percent effort; rest 30 seconds between them.

90,000 10 Strength Running Exercises

Even if you just like to go for a light jog sometimes, and you do not strive to conquer a sports Olympus – strength exercises for running will help to strengthen the body and make your body more fit.

Running develops almost all muscle groups. The correct training process is not only running itself, but also a large number of special exercises that develop muscles, strengthen ligaments and contribute to the development of speed-strength qualities. To make training more pleasant and more effective every day, all experts, without exception, recommend, in addition to the running component of the training process, to regularly do the SBU complex (special running exercises) and the SS (strength exercises) complex. Both are needed to master the correct running technique. Trained muscles will allow you to run faster, more skillfully and more comfortably.

Sports doctors like to say that strong muscles hold strong ligaments. Systematic strength training increases the volume and strength of muscle fibers.In addition, they strengthen the ligaments and bones. By strengthening the ligamentous apparatus, you significantly reduce the risk of injury. Using a basic set of strength exercises in your training process, after a couple of months you will feel how your body has become stronger, and you will notice that your personal best at one distance or another is getting higher.

A runner does not need a lot of muscle mass, so the best option for muscle training is to do exercises with your own weight, without using additional load.

Over the years of development of athletics, specialists have developed a large number of special exercises aimed at increasing the effectiveness of training, strengthening muscles and ligaments. Today we will highlight ten of the most popular strength exercises that leading athletes use in their training.

On the subject: GPP for runners: 30 bodyweight exercises

It should be noted right away that at first it is advisable to consult a specialist, especially if there are diseases of the musculoskeletal system, if there have been any injuries, if there are diseases of the cardiovascular system, or you have had problems with the spine.If none of this bothers you, then feel free to start strength training.

1. Splitter

Performed over time. This exercise is not only for the development of muscle strength in the legs, but also for overall coordination. When performing this exercise with a straight back, the muscles of the back of the thigh are most active. These muscles are involved in hip extension while running. If you perform this exercise with the body slightly tilted forward, then the load on the front of the thigh increases.

2. Deer Run

This is one of the basic exercises from the SBU complex. It is performed both in one series with other special running exercises, and as a separate block (in series 30-60 meters long). It strengthens the lifting ligaments most actively. This exercise is often the most difficult for beginners due to its technical complexity.

3. Frog

Develops many muscle groups: the foot for pushing off, the ligaments-lifters for raising the thigh, the front and back of the thigh for pushing force from the squat.If you have never done this exercise, or you had a long break, then you should not immediately start performing an exercise with a lot of jumps: this will most likely lead to strong acidification of the quadriceps muscle. To avoid this, start with just 1-2 sets of 3-5 jumps.

Training plans for marathon and half marathon. Download and start preparing today.

9 simple exercises to strengthen the feet

4.

Pole jump

Performed on any stable support 25-50 cm high, in series of 20-30 seconds. Serves for the development of the gastrocnemius muscle, as well as the front and back of the thigh. Keep your back straight. When you run, your calf muscles are responsible for both endurance and the power with which you push off the surface. Doing this exercise regularly will strengthen your ankle. Weakness in the muscles surrounding the ankle often leads to fatigue injuries to the lower leg and also weakens the take-off moment during running, which affects the ability to run longer with correct running technique.

5. Jumping from foot to foot

Jumping with a change of legs will increase the range of motion in the hip joint, the strength and power of the hip extensors, which will have a positive effect on running technique. This is another exercise that develops movement coordination. Do 2-3 series of 10-12 jumps for each leg 2-3 times a week.

6. Jumping from a half-squat

Perfectly strengthens the quadriceps muscle of the thigh and the knee joint.Care must be taken to ensure that in the extreme position in the semi-squat there is shock absorption, and not a hard landing. It is performed in 3-5 series of 10-20 jumps. It goes well with circuit training.

7. Swing from the lunge

The “lunges” popular in gyms can be done in different ways. You can make this exercise more beneficial for the runner. To do this, swing forward and upward. The back must be kept straight and the correct position of the hands must be observed.Well strengthens the ligaments-lifters and the back of the thigh, and also strengthens the knee joint.

8. Lateral body lifting

Strengthens the oblique abdominal muscles, core muscles, promotes the development of coordination. It is performed in 3-5 series, each of which consists of 5-12 lifts on each side. Between series 30-60 seconds of rest. Strengthening your core muscles allows you to maintain a beautiful posture and a healthy spine. For effective muscle training, the load must be increased methodically, forcing the muscles to work harder and harder.

9. Running in place near the wall

Extremely energy consuming exercise. Develops speed-strength qualities, is a cardio load. It is performed in sets of 15-40 seconds (duration depends on the level of physical fitness). It is recommended to do 3-5 approaches with a rest of 30-60 seconds. While resting, take a breath and take a couple of sips of water.

10. Plank with leg lifts

The well-known plank exercise has several variations.One of which is a plank with alternate leg raises. The plank helps strengthen your back, abs, legs, obliques, and hips. The planks on the elbows are harder to hold than on outstretched arms. This exercise is quite energy intensive, but very effective. Start from 20-30 seconds and add a little each time. Unlike the classic plank, the alternate leg plank is usually performed not for time, but for the number of lifts. Legs are slightly wider than shoulder width.The leg should rise and fall slowly, the knee should be straight.

See also: 20 runner planks

Recommendations

In each exercise, it is important to maintain the correct body position and correct breathing. This will allow you to get the most out of the load, avoid injuries during training, and also provide the working organs with oxygen in the right amount.

It should be especially noted that strength exercises should be done regularly (2-3 times a week), or not done at all.If you remember about your strength training every three weeks, be prepared for the fact that the next day you will feel strong acidification in the muscles.

See also: What muscles work when running

How to make a running training plan correctly

A large number of books, manuals and scientific papers have been written on the topic of making the right running training plans. We have collected for you the most basic points, something without which it is impossible to understand the basic principles of building running plans, something that will help you comprehend the idea that the organization of the training process should be approached consciously, that on the one hand it is incredibly simple, but also at the same time, it is responsibly difficult.

The goal of any training plan is the development, increase of completely specific, physiological parameters, physical and psychological qualities. Well, since there is a meaningful “goal”, then it is obvious that there is a certain starting line – something from which you begin your path to the goal.

In order to understand what state you are in, why you “start”, what you need to train, we recommend each runner to pass a special test – a treadmill test in a laboratory or medical center, which objectively, in “numbers”, will show – what is the state of your body.Treadmill test is testing an athlete on a treadmill with an assessment of the functional state of his cardiovascular system, the level of BMD (maximum oxygen consumption), the distribution of pulse zones and the determination of the TANM (anaerobic metabolism threshold or lactate threshold).

Such testing allows you to detect a dangerous pathology from the cardiovascular system even before the start of intensive running exercises, since it is carried out at the limit of the body’s functional capabilities.Testing the lactate threshold (TANM) allows you to evaluate the effectiveness of training in dynamics, avoiding overtraining and “functional holes”.

The test results in a “digital” picture of your condition. Based on this data, your training plan is built.

1. Basic, basic principles of organizing trainings

Mindfulness

Every workout is not just for fun. Each of your actions should be the development of a certain quality: strength, endurance, speed, etc.p.

Gradual

Your cardiovascular system and musculoskeletal system, the quality of which your progress depends on, cannot change instantly in two or three workouts. In order for the ligaments, blood vessels, muscles to withstand a certain, increasing volume of work, they need time. The load must be increased gradually so that the body can adapt.

By the way! When your friend or loved one is just starting to run, it is very important to support him morally.But it is also important to do this financially – by giving him some accessory he needs, for example, a comfortable bandana BUFF

If you are not sure of the correctness of your choice in terms of color, size, functionality, then in this case it is best to buy and donate special certificates.

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Regularity

Running should be like brushing your teeth in the morning.In order for your sports to be useful, you need to do it regularly. It’s like being in school — if you don’t go to “lessons” on a regular basis, there will be no movement towards your goal.

Continuity

For most experienced and trained athletes, physical fitness begins to lose after a break without training in 2-3 weeks. If you haven’t exercised for three months, then you are losing 50% of your stamina. You can regain shape only by resuming training, and, moreover, you will not be able to compensate for the loss of physical fitness by increasing the number or duration of training by the planned date.Trying to fit missed workouts in a shorter time can lead to overtraining and injury.

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Systemicity

There should be consistency in the training process: from simple to difficult, from easy to hard, from short distances and low pace to long races at high speed.

Safety

Head of the corner. In the first place should be such workouts that will strengthen your health, move you towards the achievement of your goals. Workouts should be designed in such a way that, on the one hand, you do not get into a situation of overtraining, and on the other hand, so that you fit in optimal shape for the target race for which you are preparing. Attempts to train with injuries, at volumes outside the plan, may not lead to an increase in the level of training, but to an even greater aggravation of injuries and loss of motivation.

The right equipment, clothing and shoes are definitely essential if you are serious about running and progressing. The element of awareness is also important here, especially if you have serious goals – half marathon, marathon, long trail runs. Our professional shop assistants will help you to understand the abundance of offers, as well as – special, detailed articles:

2. What kind of running workouts are there?

Functional training

Complex workouts that are aimed at developing all kinds of muscle groups, not just legs. These can be exercises with their own weight or with a load: push-ups, lunges, abdominal exercises, pull-ups. Functional training should definitely include your training schedule and do it at least once a week, gradually increasing the number of “sets” and the weight with which you work.

Special running exercises (SBU)

Essential for training muscles and ligaments that are directly involved in running movement. SBU is an excellent tool for polishing equipment and is “sharpened” for training just the legs.

Tempo training

Tempo training is a fast run with a uniform, sufficiently high intensity at the level of the anaerobic threshold. The correct pace for this workout is in the range of 85% of your maximum oxygen consumption (VO2 max) or 90% of your maximum heart rate.

Tempo training develops the ability to run faster and longer at a specific speed. Tempo training is used to increase endurance and increase the amount of time you can maintain your desired competitive pace.

Long workouts

During long workouts, the body’s endurance increases, the habit of enduring long-term loads is developed, the runner’s ability to effectively use fats as fuel is trained, the efficiency and rationality of the technique increases. In addition, during long workouts, specific muscle groups and ligaments are strengthened, which are used in running, and the stability of the nervous system is trained to work for a long time.

Interval Workouts

Intervals is a short distance run (from 200 m to 1 km) with a heart rate in the region of 90–95% of the maximum heart rate and active rest of medium intensity – in the aerobic zone, with a heart rate of about 120–140 bpm. Such trainings develop speed-strength abilities for traveling long distances and adaptation to stress of the cardiovascular system and the musculoskeletal system in the form of variable loads on difficult terrain. Interval training should not be performed more than 2 times a week, as this can overload the heart.

To develop speed, run short stretches of 30-300 m at full strength, resting after each such acceleration. Endurance is trained with long runs, from 10 km or more. For high-speed endurance, they run sections of 200-1000 m at a fairly high pace, going to jog between them.

Recovery training

Usually followed the next or every other day after long training sessions or competitions. Despite the common belief among runners that “recovery” training allows the body to better dispose of accumulated lactic acid, this is not the case.The main benefit of this type of workout is to improve your physical fitness by getting your body used to working in a state of fatigue.

Training needs to be varied. This is due to the fact that with monotonous training, the body gets used to certain loads, adapts and stops developing. A good workout should be varied. Of course, at the very beginning, small crosses and strengthening exercises may well be enough, but the longer a person trains, the better his body adapts to the loads received. If the loads remain the same for a long time, their effectiveness decreases. Besides, repetitive workouts are just boring. When you wind kilometers around a stadium or park, then you will definitely, sooner or later, want some kind of variety.

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3.Load and rest. How often should you exercise and how much rest? When exactly should you not go to workout?

• Rest is no less important part of the training process than exercise.
• Reasonable combination of relaxation and tension is a good basis for progress or support of high-quality physical shape, without getting injured.
• The schedule of training and rest is a purely individual thing and almost completely depends on the level of training of athletes. For the professional runner, a 2-workout per day schedule with one unloading day with one workout is considered normal.For a beginner amateur who is just getting used to running loads, training 3-4 times a week is enough.

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4. Signs that training is not worth continuing, even if you really want to

By exercising regularly throughout the year, you will certainly achieve some success, but sooner or later you should take a break and temporarily (usually several days) stop training.This is due to the need for psychological or physical recovery.

If the following reasons appear, you need to interrupt your training cycle and rest:

Very high or very low resting heart rate

Fatigue of the body, cramps, imbalance of minerals necessary for the body, a disorder of the nervous system, which is most often expressed in the form of insomnia – signs that you have definitely gone too far with training and you need to give your body a rest for at least a few days. As soon as the resting heart rate returns to stable values, you can start training again.

A special sports watch will help you to accurately measure your heart rate both during training and during rest (and even during sleep).

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And in this article you can read about a Suunto sports watch – what important “tricks” and necessary functions they have.

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Unusually high irritability

Strenuous and frequent training affects the emotional state of the runner.Mood swings, annoyance over trifles – all this comes into the training process due to the fact that the runner’s body secretes the stress hormone cortisol, which the more, the more often and more difficult the workout. A bad mood is treated with only one – days of rest, during which the hormonal level will return to normal. Start running again as soon as your emotional background is evened out and you will want to put on sneakers again.

Muscle pain

Can be both a source of injuries and accumulated muscle and ligament fatigue.If the pain does not go away within two days, this means that you need to stop training, allowing the muscles to rest. Eat well, get enough sleep, walk a little, if the pain persists, go to the doctor.

Frequent colds and diseases of the upper respiratory tract

Each training session is a blow, albeit a small one, to immunity, alas! Excessive training can lead to a serious decrease in immunity and frequent ARI / ARVI. In addition, a clear indicator of overtraining is that you often get sick during unusual periods – not in the fall / spring, but in the summer, for example.

5. Duration of training

Most often, workouts fit into the time limit from 40 minutes to 1.5 – 2 hours. By distance – from 4 km to 20-30 km. Less is meaningless, because there simply will be no development, and more than 20-30 training kilometers they run extremely rarely, most often in the form of control trainings before long distances, for example, a marathon or trails. “Long” workouts> 20 km are run by well-trained, experienced athletes. It is often not recommended for beginners to run them, as it is fraught with the appearance of injuries or a long recovery period.

6. Using gadgets for training

• Gadgets are a must if you want to train well.
• Gadgets are not suitable for full planning of the training process. Reasons: their functionality is simply not enough to take into account all the features. They are great helpers in fixing results, in scheduling, but as definitions: what and when to train? How to redistribute the load in case of skipping workouts or feeling unwell – they are not suitable.
• Gadgets can be used to keep track of your planned workout schedule.
• The functionality of the gadgets allows you to connect a “physical” trainer so that he can track your training plan even remotely and give recommendations for changing, maintaining, increasing or decreasing the load.
• Gadgets without a statistics system are not needed and only the link “gadget (as a mechanism for recording information) + statistics system, where data received from gadgets is processed and visualized” actually works.
• Average combination “smartphone with installed program + chest heart rate sensor”, good combination “watch with wrist heart rate sensor”, ideal combination – “watch with chest heart rate sensor”.

7. Do you need a coach to organize your training plan? In what cases is it impossible to do without it?

The right running coach can significantly reduce the mistakes runners make, especially beginners.Exercising without a coach is like going to school without a teacher.

What should classes with a trainer give?:

• Building your training cycle depending on your tasks: losing weight, maintaining shape, achieving a certain sports result – for example, running a marathon in 3 hours 30 minutes.
• Correction of your technique. The trainer should give specific exercises that will help make your technique correct.
• The coach should have professional answers to your personal questions about races, equipment, health, nutrition.
• Voltage. More often than not, the exercising runner does not have enough willpower to train with tension, and without tension there is no progress.
• The coach should adapt the workout according to your condition.
• Complexity of training. Special running exercises, functional and strength training.

There are several options for organizing training:

Without a coach at all

Training without a coach is the same as going to school without a teacher.All your opinions about your level of fitness will be exclusively subjective, based not on professional experience, but on feelings. Even Olympic champions train with coaches, which means this is really needed.

Group lessons with a trainer

A good option if the coach knows your data from the thread mill test and tries to take into account, even in group lessons, your individual characteristics and goals. In group lessons, it is almost impossible to adjust your plan due to illness or other reasons.

Individual training

The ideal option, in which the coach builds an individual training plan for you, depending on your goals, taking into account both your data from the tests and the possibilities for free time.

Coach selection. What criteria should he meet?

• Have professional physical education
• To have at least a candidate for master of sports sports experience in the type of running in which you want to specialize – sprint, long sprint, middle or long distance distance.
• Must be active in training. The difference in training methodology, even among amateurs, has changed a lot over the past 5 years, and if the coach you want to trust has had a long break in his practice, it is better not to use this option.

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8.

The structure of any workout:

• Light warm-up or warm-up run. It is necessary for your body to “start”, so that the cardiovascular system adapts to the increasing volume of blood, which begins to be produced by the body to supply it with oxygen. This will prepare the body for the upcoming load, allow it to be better absorbed and assimilated.
• Main part.
• Cooling down, stretching, slow running, “cooling down the body.” It must be done until the pulse returns to normal.An important part that allows you to smoothly and gently “slow down” the body, gently returning all its systems to a state of rest.

It’s never too late and never too early to start running. Running is an extremely democratic sport available at any age. Before starting any training cycle, be sure to consult a doctor, get tested and get admission to jogging.

Useful links that will lead you directly to special sections on our website, where you can choose for yourself everything you need for running, which will help you to perform any training plan with high quality:

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90,000 Effective ways to increase the endurance of muscles and the whole human body

Endurance of the body involves not only pumped up muscles, but also the ability to withstand physical activity for a long time. For those who are interested in how to increase the overall endurance of the body, in the material we present the key rules and exercises for regular implementation.

White muscle fibers function during strength loads. Responsible for endurance are red fibers, which provide duration of work with a sufficient supply of oxygen, therefore they must be trained during physical endurance activity. It is necessary in martial arts, wrestling, kettlebell lifting, sprint running. Since in these sports you need to maintain strength over a long period, and not make short-term efforts, it should be understood how to quickly increase the body’s endurance.

Types of endurance

Before working on how to increase a person’s endurance, you need to figure out what types of endurance exist:

• cardiovascular – ensures long-term work of the heart and blood vessels with increased physical activity. This requires cardio training: walking, running, jumping rope, cycling;
• muscle – depends on the number of continuous contractions of muscles and their groups. For training, multiple repetitions of exercises are necessary: ​​squats, pull-ups, twists.

There are certain factors that must be considered in order to understand how to increase muscle endurance:

• the body’s ability to absorb oxygen and remove carbon dioxide as much as possible. This factor depends on the volume of the lungs and the rate of gas exchange;
• blood flow capabilities: total blood volume, hemoglobin concentration, blood circulation rate;
• Ability of the circulatory system to remove carbon dioxide from the muscles.

Types of Endurance Exercise

Trainers and instructors recommend how to improve overall endurance in a short time.To do this, you should perform certain types of exercises:

• aerobic exercise – allows you to strengthen the heart muscles, blood vessels, get rid of excess body weight, preserve muscles and normalize lung function. Running and swimming are the main areas of such loads;
• speed workouts – aimed at repetitions of the exercises as fast as possible;
• circuit training – performed even at home for several cycles. The recommendations of a personal trainer should be followed, for one workout it is possible for 4-8 repetitions with a gradual increase in intensity;
• special – help to develop a certain ability of the muscles.Mostly such loads are recommended for professional athletes in a particular sport, where endurance of a particular muscle group is needed.

While understanding how to effectively and quickly increase endurance, you need to understand that it is necessary not only for athletes, but also for ordinary people, since it is extremely useful for maintaining health. So, in the process of aerobic exercise, the saturation of the body with oxygen increases, as a result of which carbohydrates are broken down and excess body weight goes away.Also, blood flow to all organs and muscles increases, the general tone rises.

Trainers and physical activity instructors develop individual programs on how to effectively increase the overall endurance of the body, forming exercise complexes from different groups. Thanks to a competent combination of loads, you can develop strength and endurance in the complex. Due to the active work of the cardiovascular system, all organs are supplied with oxygen, the respiratory system begins to work more efficiently.

The best body endurance exercises

Experts recommend how to increase body endurance by performing different types of loads. Let’s take a look at the best workouts to help get your body back on track and achieve maximum endurance:

• Running. For better recovery of the body, it is recommended to run every other day. You should start training at a slow pace, gradually increasing it, you also need to increase the duration of training. If the body is not prepared for such loads, you can start by walking quickly, monitoring your breathing.
• Jumping rope. This way of increasing endurance is beneficial for reducing muscle tension. You can start at 15 minutes, alternating legs and gradually increasing the time. As a result, fat is quickly burned, the work of the cardiovascular system is normalized, almost all muscles of the legs, buttocks, and the press are trained.
• Squats – have the same efficiency as running. Following the recommendations of experts, how to significantly increase overall endurance, you can squat on two legs, and then complicate the exercise and squat with a “pistol” on one leg with the other extended.
• Pull-ups on the horizontal bar. It is necessary to perform as many approaches as you can withstand, then repeat the approach. To achieve the maximum effect and quality of performance, you need to pull up with a straight body and extended legs, you also need to monitor the correct breathing.
• Push-ups from the floor. You should perform 1-5 approaches daily, observing the correct breathing – inhale on the downward movement and exhale on the upward movement.
• Abdominal exercises. You can train on the floor or on a gymnastic bench; to increase the effectiveness, the exercises are performed with twisting.
• Cycling. The advantage of this sport is its accessibility for overweight people, since the load on the knees and feet is reduced, this work helps to quickly lose those extra pounds.
• Swimming and aqua aerobics. For endurance training, it is necessary to train in a pool or natural body of water, it is important to swim significant distances, which helps to train the cardiovascular and respiratory systems.

So, it is recommended to follow these tips on how to increase the level of general endurance of the body and get rid of extra pounds.An important factor is a systematic approach and regularity of training, only in this case it is possible to achieve a lasting effect and effectiveness of training.

Training of speed qualities (work of maximum intensity) –

The effectiveness of maximum speed training depends on the athlete’s ability to concentrate to the utmost and perform exercises with maximum intensity, which is the main stimulus for increasing his speed readiness (Platonov, 1984, p.). The following methods are used to develop speed capabilities:

– repetitive method of doing exercises at a maximum pace,

– method of speed-strength training or method of dynamic efforts,

– method of difficult conditions when performing speed exercises,

– method of lightened conditions when performing speed exercises,

– game (competitive) method.

The above methods of speed development are especially effective (more than twice the power load) to increase the reserves of creatine phosphate in cells and increase the activity of enzymes of the creatine phosphokinase process of energy production.Strength exercises do not affect the activity of enzymes of this process at all. High-speed loads increase glycogen stores (almost twice as effective as power ones) and the activity of glycolysis enzymes. And the rate of glycolysis under the influence of high-speed work increases 2 times more efficiently than when working with a force orientation.

Reaction speed is the basis of such a phenomenon as starting speed, the “explosive” nature of which is the key to success in sports games. Therefore, the best coaches and athletes pay so much attention to the development of these qualities.At the heart of them (for basketball players, handball players, football players, hockey players) is the power of nerve impulses and the speed of movement of impulses along the nerve fibers. In addition, in this case, the degree of development of these qualities in athletes is proportional to the amount of myosin in muscle cells and its enzymatic activity in the breakdown of ATP. And, of course, the highest metabolic power and mobility of the creatine phosphokinase process of energy production also increase the force of this “explosion”.

In sports games, this process must be developed, first of all, in the muscle cells of the lower extremities.This can be achieved with interval workouts . One of the exercise options is as follows. At the signal of the coach, the athletes make “jerks” (running 5 meters at maximum speed), and then a rest pause of 60 seconds is given (Scheme No. 1). As the functional state of the body and the athlete’s speed capabilities improve, the rest pause between exercises is shortened to 50, 40, and finally to 30 seconds.

In one series, 6-10 repetitions of the exercise are recommended, followed by active rest lasting 8-6 minutes. During one workout, 3-4 series of such exercises are carried out (V.S.Finogenov, 1981). The pause between episodes is gradually reduced to 6 minutes.

Jerks with a length of 10, 15 and 20 meters are also used, according to the scheme described above, which contributes to a gradual increase in the metabolic power and capacity of the creatine phosphokinase process. But for these distances, a pause between exercises, at the peak of readiness, is recommended at least 40 seconds.

The duration of the pause between exercises should be sufficient to restore creatine phosphate in muscle cells.A young athlete-debutant, who has started such training for the first time, needs a rest pause of at least 1.5 minutes to restore creatine phosphate in the cells.

SCHEME No. 1.

Run 5 meters, rest pause between exercises – 1 min, between

series of exercises – 8 minutes

Pause Pause

5m 1min. 5 1 5 1 5 1 5 1 5 8 min. 5 1 5 1 5 1 5 1 5 1 5

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As speed improves, the pause duration decreases. In a microcycle, several such workouts are carried out in a row.

For the development of the starting speed, the “pulsating run” method is also used, when the athlete makes a 10-meter spurt at maximum speed, then runs 5-10 meters easily, “jogging”.The exercise is repeated 5 – 6 times in one series and 2 – 3 series are carried out in one workout. Active rest intervals between episodes are 8 – 6 minutes. Rest pauses between exercises (and series) gradually decrease according to the usual scheme: – 180 seconds, – 120 seconds, – 60 seconds, – 40 seconds, as the functional state of the body improves.

“Jerks” 30 meters long are done, at the beginning, with an interval of 1.5 minutes, and this exercise is repeated 6 – 8 times in a series. Then rest pauses between exercises are successively reduced to 75 seconds, 60 seconds, and finally to 40 seconds. 6 – 8 series of such exercises are performed per workout, with rest intervals between series of 8 – 6 minutes (Scheme No. 2).

The leading process of energy production in this exercise is creatine phosphokinase. In addition to the development of the starting speed, it increases the metabolic capacity of the creatine phosphokinase process, and hence speed endurance. The quantitative criterion of the starting speed is the running speed of 30 meters from a high start (A.N. Evtushenko, 1974). On average, for handball players of the leading national teams of various countries, in 1974 it was 4.19 seconds.And the best results are 3.8 seconds.

In the Polet-Lokomotiv team, a permanent participant in the top division of the Russian (USSR) handball championships, the results, in the 30-meter sprint, from a high start, for the best athletes (1988) are as follows:

1. Aleshin I. – 3.8 sec. (master of sports)

2. Goping V.P. – 3.8 sec. (two-time Olympic champion)

3. Golubkov V. – 3.9 sec. (International Master of Sports)

4. Kulinchenko S.- 3.8 sec. (Olympic champion)

5. Polyakov A. – 4.0 sec. (International Master of Sports)

6. Tabarchuk P. – 3.8 sec (master of sports)

The long jump (standing) or triple jump (standing), as well as the high jump (standing) can also serve as an indicator of the starting speed of sportsmen-gamers.

A benchmark for reducing rest pauses between exercises is the next improvement in the results of pedagogical testing of an athlete, an assessment of the functional state of the cardiovascular system, the level of its adaptation to stress.Such reference points are the increase in the speed of running a given distance (30m) and the normotonic reaction (according to the classification of S.P. Letunov) of the body to the testing load.

SCHEME No. 2

Running 30 meters, pause between exercises – 1.5 minutes,

between sets of exercises – 8 minutes

________________________________________________________________

Pause Pause

30m. 1.5min 30 1.5 30 1.5 30 1.5 30 1.5 30 8min 30 1.5 30 1.5 30

HR at maximum intensity load should not exceed 170-174 in 1 minute. The rate of recovery of heart rate and blood pressure should increase in rest pauses.

An important criterion for adaptation is the results of biochemical studies, weight changes, subjective assessments of a coach, a doctor, and the athlete’s own feelings.

One of the physiological criteria for the duration of the rest pause is its sufficiency to restore the heart rate to 120 – 130 per minute.It is recommended to start the next exercise only when the heart rate does not exceed the indicated values.

In the competitive period, as a rule, a pause between exercises of 40 seconds is the norm (reaching a heart rate of 120-130 in 1 minute) for trained athletes. An exception is made for athletes who have “atypical reactions ” to the load, the results of measurements of blood pressure values, heart rate – at rest – deteriorate.

The duration of rest pauses between exercises is also increased in cases of a long (2 – 3 weeks) break in the training process.Resuming training with such athletes, it is necessary to approach strictly individually in the choice of loads, rest pauses, focusing on:

– for data of questioning and visual observations,

– for the results of measurements of pulse, blood pressure at rest and during exercise,

– for the results of functional tests.

Achievement of the maximum level of metabolic capacity, (and hence speed endurance), of the creatine phosphokinase process of energy production occurs in longer exercises (60-100 meters).These exercises are especially necessary for hockey players and footballers who often use long snatches. The exercise is performed with maximum intensity, no more than 3 – 4 times at the initial stage, the duration of the rest pause between exercises is 1.5 – 2 minutes, the pause between series is 15 minutes. In one workout, 5-6 such series are carried out. The duration of pauses between exercises gradually decreases to 40 seconds, and between series to 10 minutes.

A decrease in rest pauses between exercises leads to the fact that the used energy substrate is not fully restored.This means that in the next exercise and in the next series of exercises, the decrease in its content in the cells will be more significant.

“Engelhardt’s Rule” states that “… the more the energy substrate is expended under load, the higher will be the level of its subsequent super-recovery”.

Such series of exercises, some authors, suggest alternating with series in which rest pauses are gradually increased. If between the first, second and third jerks there was a pause of 40 seconds, then after the third jerk it is increased to 90 seconds, and after the sixth – to 120 seconds.An increase in the duration of the rest pause is accompanied by a more significant recovery of the spent energy substrate before the next exercise. A higher level of energy substrate in muscle cells leads to an increase in metabolic power and energy production capacity, and therefore to a higher running speed and speed endurance of an athlete.

“ Speed-strength” method – is especially effective for developing the starting speed in athletes and consists in using strength exercises for the legs with a barbell and on simulators, as well as jumping exercises.

According to “Hillary’s characteristic dependence”, which describes the relationship between the magnitude of the manifestation of force and the speed of contraction, the optimal value of the overcome resistance (weight of the barbell, the weight in the simulator), when training athletes at the maximum speed of movement, should be 20-40% of the maximum capabilities of the athlete in this exercise.

Jumping exercises are carried out without obstacles, or with obstacles of different (increasing) heights (gymnastic benches, barriers), with or without weights.The jumps are alternated – with a push from one leg, a push from two feet. They can be alternated with jerks (running) for 10 – 15 meters. A very effective method of training “explosive speed” using platforms (5-6 platforms are installed, 70-90 cm high), on which the athlete jumps with a push from two legs. The effectiveness of the exercise is significantly higher if the athlete, having jumped from one platform, jumps to the next without pause. To complicate this exercise, you can use increasing weights, increasing the height of the platforms and their number.

The means of developing explosive speed (strength) include a variety of exercises with weights, during which maximum acceleration is manifested. A popular exercise is the standing jump with a push of two legs, with a barbell over your shoulders. The weight of the bar gradually increases. The jerk and jerk of the bar are also included in the group of means for the development of explosive speed.

For the development of the starting (explosive) speed, short jerks (running) with a change in direction every 8 – 10 meters are especially effective.The total duration of such an exercise is no more than 8-10 seconds, with a 3-minute rest pause between exercises at the initial stage of speed-strength training and its subsequent decrease (120 seconds, 90 seconds, 60 seconds) to 40 seconds. Pauses between series, as usual, are 6 – 8 minutes. For the same purpose, you can use a bicycle ergometer, using short-term acceleration of maximum power.

The “method of light conditions” effectively contributes to the increase in speed. of exercises fulfillment when athletes are running downhill, as well as the “method of difficult conditions”.In this case, athletes do uphill or uphill runs, as well as exercise with weights (towing a car tire, etc.).

In order to make lightning throws for hockey players, handball players, wrestlers need hundreds of repetitions per training, in accordance with the above rules for developing maximum speed, as well as great strength training.

The same can be recommended for football players regarding special shock training.I would like to draw your attention to the method of developing the strength of kicks in exercises with the use of low-hanging boxing bags, which is widely used abroad.

The effectiveness of all these exercises increases significantly if the exercises are of a competitive nature, with the determination of the best and worst in this exercise and with elimination. Relays of a competitive nature are very useful in this regard.

A.I. Shamardin (1999) indicates that the development of speed qualities in an athlete is possible only with systematic speed-strength work throughout the entire sports season.

This position has a strong biochemical basis. Biochemical studies show that a significant decrease in metabolic power, mobility and capacity of the creatine phosphokinase process of energy production is observed after a two-week break in speed-strength training.

Lesgaft University – for schoolchildren and parents: guidelines for independent physical exercise

Dear friends!
In a situation where our opportunities to visit gyms, playgrounds, swimming pools are temporarily limited, there are no restrictions on physical exercise at home.
We at Lesgaft University urge you to be active and make the most of exercise for your health.
And remember, exercise is the best antidepressant.
Daily basic gymnastics will help you maintain both physical and mental balance. We offer basic gymnastics complexes prepared for you, as well as other useful information.
Videos are available on the YouTube channel and on the Internet right now!

1. A set of warm-up exercises active link

2. A set of exercises for active rest between classes at the computer active link

3. A set of exercises for beautiful and slim legs active link

4. A set of exercises for a good mood active link

5. A set of exercises for the muscles of the press active link

6. A set of exercises with a gymnastic stick active link

7. A set of warm-up exercises before dancing active link

8. Complex of dance exercises to music (Samba) active link

9. Complex of dance exercises to music (Slow waltz) active link

10. Complex of exercises for beautiful hands 1 active link

11. Complex of exercises for beautiful hands 2 active link

12. A set of exercises for the muscles of the inner thigh active link

13. A set of exercises using a step platform active link

14. Set of exercises for back muscles active link

15. A set of exercises for the muscles of the legs and back active link

16. A set of exercises for sitting on a chair active link

17. How to organize the provision of the body’s needs for nutrients in self-isolation active link

18. Complex of breathing exercises (Oksiziz Method) active link

19. Complex of strength exercises “110 movements” active link

20. A set of exercises – warm-up for a good mood active link

21. Complex of exercises for the development of coordination abilities active link

22. Complex of exercises for the development of flexibility active link

23. A set of exercises for the development of strength abilities active link

24. A set of exercises for the development of strength of the abdominal muscles active link

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PUPILS – PUPILS

1. Complex of general developmental exercises for well-being and mood active link

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FOR THE SMALLEST

1. Preparatory group – formation of physical readiness to study at school active link

2. Complex of general developmental exercises active link

3. Complex of general developmental exercises for preschool children active link

4. A set of exercises for children from 1.5 to 3 years old active link

5. A set of exercises for children 3 – 4 years old active link

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GRADUATES OF THE UNIVERSITY OF LESGAFT – WITH LOVE! LESGAFTERS – FORWARD!

1. Graduate of the University of Lesgaft (2006) Yulia Kharlamova from Italy – with love! active link

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METHODOLOGICAL RECOMMENDATIONS FOR THE ORGANIZATION AND CONDUCT OF INDEPENDENT EXERCISES ON THE SUBJECT “PHYSICAL CULTURE” IN HOME CONDITIONS

Project “PROMOTING THE VALUES OF PHYSICAL VISUAL CULTURE”

In connection with the need to counteract the new coronavirus infection, the physical culture professional community has been assigned tasks of national importance.Among them, the organization of physical exercise at home. It can be both independent studies and lesson forms.

According to data from the official website, the Ministry of Education of Russia has developed, published and sent to the regions methodological recommendations on the implementation of programs of primary general, basic general, secondary general, secondary vocational education and additional general education programs using e-learning and distance learning technologies.

At the same time, independent physical exercises during the period of distance learning on the subject “Physical culture” impose certain restrictions on the choice of the pedagogical tasks solved by the teacher of physical culture. So, the solution of pedagogical tasks related to the learning of new motor actions is complicated by the teacher’s inability to use most of the practical teaching methods. Accordingly, it is advisable to postpone the solution of educational pedagogical problems to the period after the end of distance learning.
During the period of self-isolation, the most accessible solution to pedagogical problems associated with the development of physical abilities. This allows, firstly, to give sufficient physical activity, which provides functional changes in the child’s body, necessary for his physical development; secondly, it does not create the risk of injury, since, according to the special principles of the development of physical abilities, for the directed development of physical abilities it is necessary to use those exercises that the child has already learned to perform.

It is not necessary to use a large number of physical exercises as a means of developing various physical abilities. Based on scientific knowledge about the essence of physical abilities, it is possible to influence different physical abilities with the same physical exercise, varying the mode of load and rest, that is, use different methods of developing physical abilities. For example, squatting in the variable method helps to develop speed endurance, and in the repetitive method, the ability to perform movements at the maximum pace.For the development of physical abilities, you can use the following methods: uniform, alternating, repetitive, interval, circular, game, competitive.
When planning independent physical exercises, it is important to remember that in order to obtain health-forming and health-preserving effects of physical exercises, you need a targeted, directed at specific organs and systems of the body, and a strictly dosed effect. This can only be achieved by using exercises with a strictly regulated motor program, requiring procedural precision of movements.This requirement is most consistent with the exercises of basic gymnastics, which are used both in lessons on the subject “Physical culture”, and in training sessions in all kinds of sports.

We invite you to join our attitude, which is expressed by the slogan “The values ​​of physical culture – to every home” active link and the slogan “Exercise is the main means of physical development” active link.

III.Methodological materials by category

1. General characteristics of biological and psychological characteristics of schoolchildren active link

YOUNGER SCHOOL CHILDREN

2. Lesson fragment – solving a pedagogical problem related to the development of strength and speed abilities active link

3. Lesson fragment – solving a pedagogical problem related to the development of flexibility active link

4. Lesson fragment – solving a pedagogical problem related to development coordination abilities active link

SECONDARY SCHOOL STUDENTS

5.Fragment of the lesson – solving a pedagogical problem related to the development of power abilities and endurance active link

6. Fragment of the lesson – solving a pedagogical problem related to the development of speed and coordination abilities
Part 1 active link
Part 2 active link

SENIOR SCHOOLS

7. A fragment of the lesson – solving a pedagogical problem related to the development of strength and speed abilities active link

8.Fragment of the lesson – solving a pedagogical problem related to the development of speed and coordination abilities active link

9. Fragment of the lesson – solving a pedagogical problem related to the development of endurance (young men) active link

10. Fragment of the lesson – solving a pedagogical problem related to development endurance (girls)
Part 1 active link
Part 2 active link

11. Fragment of the lesson – solving a pedagogical problem related to the development of flexibility active link

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Doing gymnastics at home together with the Irina Viner Academy active link
Finger gymnastics can also be attributed to effective physical exercises recommended while working at a computer, including online training.

Be healthy and stay tuned for this section!

90,000 In Adygea, the best shooters among the employees and military personnel of the Rosgvardia were determined

• 
  March 31, 2021 4:02 pm

In Maykop, a combat hand-held small arms shooting tournament (BRSO) among the units of the territorial administration of Rosgvardia was held.

More than 30 servicemen and employees took part in the championship in individual and team events. During the day, they competed in shooting with a Kalashnikov assault rifle, a Makarov pistol and a sniper rifle.

The Russian Guards performed static and speed exercises. Among the teams, SOBR became the best, the second and third places were taken by OMON and the republican department of non-departmental security.

“Shooting from combat hand-held small arms is one of the main military-applied sports, the occupation of which forms the professionally important skills of employees and military personnel of Rosgvardia units and law enforcement agencies in general.That is why he is so popular among the personnel and is actively supported by the leadership, ”said Major Konstantin Kononenko, head of the service training group of the Rosgvardia Directorate in the Republic of Adygea.

Competitors will be awarded medals, certificates and valuable gifts.

Riot police
204

FOREIGN SECURITY
148

SOBR
74

Press service of the Office of the Federal Service of the National Guard of the Russian Federation in the Republic of Adygea

90,000 The five best kettlebell exercises for BJJ practitioners.

Hello strong man. You have already stopped believing in the words that “Technician beats paua”, and so we have selected a small material especially for you, which will help you to stick all these snob-techies into the tatami. Today we will talk about working with such a projectile as a kettlebell.

Exercises with kettlebells, it is no longer a secret, can significantly improve your strength and functional performance, which, of course, will affect your play on the ground.Now we will look at five of the coolest exercises with kettlebells that can improve your strength indicators, as well as beneficially affect your endurance, grip strength and other buns that are achieved with due diligence. Let’s go!

1) One-arm thrusters.

This exercise forces your whole body to work, straining your legs and shoulders and forcing you to balance while lifting weights on one side.As happens in BJJ, we do not always move symmetrically, and sometimes we press or push more on one side and less on the other. The goal of the thruster is to develop enough strength through the legs and shoulders to lift the kettlebell overhead while maintaining balance and a symmetrical upright position of the torso. Varying the weights can change the component of the exercise, so a lighter weight will help develop endurance, and heavier kettlebells are suitable for strength training.

2) Wrestling deadlift.

A fairly simple exercise, where you, standing in a low wrestling stance, pull your arm towards you, bending it at the elbow. This exercise not only works on pulling strength, but it also helps with body balance work as you try to maintain a correct posture throughout the exercise. When performing the exercise, do not put your free hand on your knee, but maintain the correct stance.

3) Cossack squat.

Cossack squat is an excellent exercise for wrestlers and mixed fighters. This is how you work the muscles of each leg separately. If this exercise is new to you, try it without kettlebells and work out the movements. Exercise helps to develop leg muscles, which are very tired in the contractions when playing with the guard and during the strength passes of the guard on the legs.

4) Swing with one arm.

An effective kettlebell exercise that allows you to develop explosive hip power, improve your grip, so when performing single-handed swings, the grips will become even better, and will also help to work and strengthen the torso … The goal of the exercise is to maintain a symmetrical position when lifting weights. You can also test yourself by varying the weights at your discretion, as in the traster.

5) Turkish rise.

Perhaps the best kettlebell exercise for wrestlers, where absolutely the whole body is involved, develops mobility, builds a clear sequence of movements when standing up. Exercise does not so much help in developing endurance, but is great for improving strength performance, and is also suitable as a warm-up exercise.

All exercises are accompanied by a video where you can watch the technique.

Here are a couple of example training sets:

1) Power set.