Ten things High School coaches can copy from elite athlete’s training when planning training

1. Colorado Coaches Clinic
December 11th 2009
From Elites to High School Meets
Ten things High School coaches can
copy from elite athlete’s training
when planning training
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

2. Lungs vs. Legs: Legs
Practice what you want to have happen
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

3. Lungs vs. Legs: Legs
Practice what you want to have happen
✴Finish workouts fast to stereotype* the kick you want
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

4. Lungs vs. Legs: Legs
Practice what you want to have happen
✴Finish workouts fast to stereotype* the kick you want
✴Want a girl to run 2:20 by state? Lots of 34s and 35s
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

5. Lungs vs. Legs: Legs
Practice what you want to have happen
✴Finish workouts fast to stereotype* the kick you want
✴Want a girl to run 2:20 by state? Lots of 34s and 35s
✴Do they need to go out hard, then settle during XC?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

6. Lungs vs. Legs: Legs
Practice what you want to have happen
✴Finish workouts fast to stereotype* the kick you want
✴Want a girl to run 2:20 by state? Lots of 34s and 35s
✴Do they need to go out hard, then settle during XC?
*Speed Barriers exist...but is that really your issue?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

7. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

8. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

9. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

10. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
Fartlek
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

11. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
Fartlek 16x300
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

12. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
Fartlek 16x300 Long Run
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

13. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
Fartlek 16x300 Long Run Threshold Run
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

14. Lungs vs. Legs: Lungs
How are they going to gain aerobic fitness?
Fartlek 16x300 Long Run Threshold Run
Come watch practice if you’re curious about these
or
“Many roads lead to Rome”...
and eventually said traveler gets to Rome
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

15. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

16. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“We have a talented sophomore on our team,
but she has lung splints and can’t practice.”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

17. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“We have a talented sophomore on our team,
but she has lung splints and can’t practice.”
“Leg Prep” - Robert Chapman, PhD
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

18. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

19. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
Lunge Matrix
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

20. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
Lunge Matrix Lateral Lunge WU
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

21. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
Lunge Matrix Lateral Lunge WU Athena
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

22. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
Lunge Matrix Lateral Lunge WU Athena
Wharton AIS/Rope Stretching
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

23. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
Lunge Matrix Lateral Lunge WU Athena
Wharton AIS/Rope Stretching Barefoot Running?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

24. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

25. Lungs vs. Legs: Legs
Why do runner’s get hurt? Where are the injuries?
“Leg Prep” - Robert Chapman, PhD
“Robert Chapman, head coach of Team Indiana Elite, has his runners
do a series of leg- and foot-strengthening exercises called Leg Prep
three times a week to prepare for the rigors of racing. Walking in sand,
calf raises and lunges are among the many exercises that can help
prep you for running in spikes or flats.”
- Running Times, July 2008
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

26. Finite amount of Psychological Energy
Good coaches plan and periodize this aspect of
training, just as they plan and periodize the workouts
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

27. Finite amount of Psychological Energy
Good coaches plan and periodize this aspect of
training, just as they plan and periodize the workouts
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

28. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

29. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

30. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
Lunge Matrix
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

31. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
Lunge Matrix Lateral Lunge WU
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

32. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
Lunge Matrix Lateral Lunge WU Athena
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

33. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
Lunge Matrix Lateral Lunge WU Athena
Wharton AIS/Rope Stretching
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

34. Consistency
“Simple ain’t Easy” but success in
distance running truly is this simple
Lunge Matrix Lateral Lunge WU Athena
Wharton AIS/Rope Stretching Easy on your Easy Days
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

35. Posture
...and patience when trying to improve posture
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

36. Posture
...and patience when trying to improve posture
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

37. Lunge Matrix is non-negotiable
Just Do It.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

38. Lunge Matrix is non-negotiable
Just Do It.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

39. Lunge Matrix is non-negotiable
Just Do It.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

40. Recovery
“The notes I handle no better than many pianists.
But the pauses between the notes – ah, that is where
the art resides!”
- Arthur Schnabel (1882-1951)
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

41. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

42. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

43. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
Will they still be able to dunk after
four years of serious distance running?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

44. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
Will they still be able to dunk after
four years of serious distance running?
NO
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

45. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
Will they still be able to dunk after
four years of serious distance running?
NO ...but
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

46. When in doubt, develop the
Aerobic Metabolism
...but not at the cost of losing all athleticism
...but
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

47. How do you know you
accomplished your goals?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

48. How do you know you
accomplished your goals?
This one is probably easier for me
to analyze than it is for a HS coach
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

49. Colorado Coaches Clinic
December 11th 2009
From Elites to High School Meets
Ten things High School coaches can
copy from elite athlete’s training
when planning training
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010

50. Colorado Coaches Clinic
December 11th 2009
From Elites to High School Meets
Ten things High School coaches can
copy from elite athlete’s training
when planning training
Questions coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, February 5, 2010