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Cannonball Cool-Down - RunningDVDs.com

Published by CoachJay
Uploaded May 5 2009, 10:36 AM | 15218 views

 

This routine is an amalgamation of the exericises from both Vol.1 and Vol.2 of the Buildering a Better Runner Series.  I tried to make sure that the anterior chain and posterior chain were equally challenged in this cool-down.  You don't need any props (i.e. medballs, hurdles, etc.) and for the first couple of weeks you should think of this as circuit that is work and not a cool-down, yet after a couple of weeks it becomes really easy.

Jay Johnson


*Weekly RunningDVD giveaway! We know that people are watching these Tuesday Tips and that's great, yet we'll all be better served if you and others will write questions/comments/observations in the comments area. I'll respond, then you may decide to respond to that response and pretty soon we'll have a much richer resource for us both. To that end, RunningDVDs.com will be giving away 3 DVDs each week to the first 3 people that comment on the newest "Tuesday Tips" video and become a fan of the RunningDVDs.com site. Simply post your comment below, become a fan and shoot me an email at support@runningdvds.com with your name and mailing address. I'll send you a free copy of Vol.1 or Vol.2 of Building a Better Runner, just specify which DVD you'd like. I look forward to your comments and to making Tuesday Tips a dialogue that helps us all.

Post here with any questions regarding the givaway.



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8 comment(s)  
antblock
great response, thanks.
CoachJay
CoachMK makes a great point about this improving Running Economy (RE) yet I would/could take it one step further. Even if this work doesn't help your running, but does allow you to handle more running training, than it's beneficial.

So to antiblock's question, if you do this you can likely train more miles or train at a higher intensity; if you can do those two things then you will likely be able to race faster at some later point.

In terms of pure speed improvement the best way is to sprint for a short distance at high percentage of maximum, then recover like a sprinter by walking, not jogging, then repeat. I know that last statement is general, but that's basically what you do. In the Tempo Warm-up videos you will see some sprint drills and why they do a great job of strengthening the hip flexors, there are by no means a substitute for fast running.

I hope that helps and if you have further questions feel free to ask them here and I'll to my best to get them answered for you.
CoachMK
I started using this routine about a month ago with my team and you're right that it gets easier the more you do it. I think that's true for any of the routines that have a lot of "new" exercises. When I started using Myrtl and Ethyl and others in the fall they struggled, but the more we did them, the easier they were. Adaptation at it's best. So to continue to get adaptation, I had to add new routines into the mix or change up some exercises in the normal routine.

My opinion on the benefits of this routine (and others) would be more related to running economy than speed. Anytime you're strengthening "core" (and I use that term loosely), your putting yourself in a better position to not break down at the end of workouts or races.
antblock
This question has more to do with core/strength routines in general than this video in particular. That said, my question is this: in addition to helping prevent injuries, does this kind of work benefit basic speed, running economy, or both? I know I’m lacking with respect to basic speed, and I think I’m not so great with respect to running economy, either…I wonder if this has to do with problems with my form that this sort of work may be able to correct. Your insight is welcome.
CoachJay
Nice Job 800mking...send me your mailing address and I'll get you your DVDs (do you have Vol.1 already?)
800mking
I guess you named it after Cannonball Adderly, a jazz Saxophonist.
CoachJay
This routine makes for a nice cool down, though you should have done and be board with the Myrtl routine before you hope into this one.

First person to guess why this COOL down is called Cannonball will get BOTH Vol.1 and Vol.2

I look forward to your comments.
CoachJay
This routine makes for a nice cool down, though you should have done and be board with the Myrtl routine before you hope into this one.

First person to guess why this COOL down is called Canonball will get BOTH Vol.1 and Vol.2

I look forward to your comments.
 
 
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