Strengthening and conditioning sessions aim to help all participants improve their core strength, balance and power.
HQ: Neiley
Start Time: 7.30pm, every Monday night for about 60 minutes.
Cost: £1.00 per week, payable in weekly blocks of 8 sessions in advance. Contact Mark Henderson for bank details.
Organised By: Mark Henderson
Why do Strength & Conditionin
The aims of Strength and Conditioning (S&C) sessions are to reduce running related injuries and secondly to improve running performance and economy.
When
S&C runs from September to August. We take a break in August.
S&C sessions are on a Monday evening starting at 7.30pm for 1 hour. Members sign up for an 8 week block for a total cost of £8. There are a number of blocks each of 8 weeks with each having a specific focus and purpose. Payment is made directly to Holmfirth Harriers AC.
September to January - Muscle engagement/basic block
In the muscle engagement / basic block the aim is to get members to the same level of foundation fitness. This is general fitness and more running specific training will be integrated in the Strength for running endurance blocks.
January to April - Strength for running endurance
More focussed training on the muscle groups used in the running cycle. Increased load resistance is carefully introduced with use of dumbbells, kettlebells, barbells, mini-bands, medicine balls and battle ropes.
May to June - Power
This is the link blocks between endurance strength and speed. The focus shifts to moving resistance / load rapidly.
July to August - Speed and agility.
When conditions permit we hold all or part of the session on the field where we can integrate sprinting, lateral mobility drills and change of direction drills into our training.
What is a session like
At the start we do a 10 minute RAMP warm up that may include a simple walk to jog, crab walk, leg swings, arm rotations, body weight squats and plyometric exercises. The main session can be either;
- a single rotation of up to 20 workstations or - 2 rotations for a given time at each station
- a reps based workout following either Dr Yessis, Rep Max, or Perceived Effort training models
- partner work
At the end of the session we do 10 minutes of static stretches.
Joining
You can join the S&C sessions/blocks at any point. If you are interested please contact Mark Henderson on 07455 166261.
