To help people improve their fitness goals, Madmule has just completed an outdoor group Summer series focusing on mobility, conditioning and awareness of how to train better when training. Whilst it was delivered with 'running' as the highlight real of everyones key interests, the principles and headlines are applicable to everything we do when it comes to setting physical challenges. To know that we all have speed, that we all have the keys to access speed and that it is never too late to train the body to a level above and beyond it's current condition.
With guide sheets handed out, everyone understood the MAS of warming up.
Mobilise - taking the body in all directions, in all planes of motion, with the goal of achieving full range that joints have to offer, in a coordinated series of drills
Activate - setting the task of focused movements that force contraction of those muscles we most desire to be involved in the main event. For example, using bridges with knee marching to activate the hip muscles involved in flexion/ extension.
Stimulate - this is where most people are familiar, having traditionally cut out the mobility and activation series due to a belief there is not enough time. These are the drills that give quicker gratification that something is about to happen. Think hip swings, butt kicks, dynamic movement specifics that raise the heart rate, stimulate the brain and simulate as close as is possible the actual training mode ahead.
In the group training, everyone completed a series of MAS for 40 minutes, with the final 20 minutes engaging classic strength exercises. Everyone understood the importance of being stronger to get faster. To move bodyweight efficiently requires a balance of strength, speed, range of motion and agility. The heel elevated squat was used to appreciate how difficult it can be to generate enough force just to stand from a deep seated position. Range of motion in the squat was the most inhibited within the group, so the heel raise is a positive tool that encourages deep knee flexion and hip flexion, in turn presents a lot of effort to get out of and stand up.
To sprint is to demand and drive the body in full joint ranges - MOBILISE
To sprint is to demand the muscles to coordinate in a specific order - ACTIVATE
To sprint is to demand maximal power to be delivered - STIMULATE
Whilst running at a lower intensity for long distances may not require full range of motion, by completing a structured MAS workout and strength training, the body will endure for longer with less complaint, putting the individual in a position of authority and contentment mentally, in turn confidence to hold the agreed physical intensity for the event.
In short, the warm up is part of the training time. The training time is for improving. Dedicate the first step of the first minute to the MAS and the last step of the last minute of the race will be more successful.
Tip 1 -
* You have a 60 minute window for training, the normal pattern is heading straight onto the road. Set aside 10 mins of it for physical prep, then 50 minutes for the main effort. 10 mins less main effort, however the body will be into stride much quicker and the body will flow with greater efficiency.
Tip 2 -
* Ask your physio/ fitness specialist for a movement screening. A specific MAS warm up can then be created for your biomechanics imbalances, making time dedicated to it more efficient and personally motivational to complete it.
Tip 3 -
Start a conversation within your training group if warm ups have become something of the past, through no fault of anyone, just social chat has diluted the first 10 minutes when meeting up. Ultimately, take ownership of your own MAS by arriving earlier or braving it and taking yourself to the sidelines and cracking a routine.
Tip 4 - Keep it simple if it all gets lost in translation. Write out a series, spend 2-3 minutes with 2-3 exercises in each department until they are rolling off the tongue
More may seem like a good idea, however less is better than none at all. Enough stress to experience the benefits, not so much that the brain finds excuses never to do it again.
Mobilise the joints.
Activate the muscles.
Stimulate for the actions ahead.
Thanks to the Madmules who attended the Summer series.
Are you interested in a Strength for Running training series starting in September in Poole? Go to this link and fill in the survey form. At a private studio setting, 5 sessions over 4 weeks to lay down a strong platform to support the Autumn/ Winter challenges.
Contact Rich at Madmule for training enquiries.
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