Training Articles

Theory & Practice: Flexibility VS Stretching

In general, people have the impression that flexibility = stretching. That flexibility is just as simple as stretching your muscles in order to lengthen them to get a bigger range of motion. We misconceive that after stretching, we can relax our muscles, and by doing this, prevent our injuries. This is what we have been… Read more

File under: Flexibility,Human Body,Science,Sports,Training
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Theory & Practice: Strength Training in Swimming

Strength training in swimming is a lot like strength training in any other sport. It is centered on supporting technique. The typical thinking is that the stronger the better. The bigger the muscles the more physical strength you have. That is not correct. Our muscles are a part of a larger mechanism. They do not and… Read more

File under: CrossFit,Pose Method,Strength,Swimming,Training
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Running Technique Analysis: Eliud Kipchoge

The idea of breaking the 2 hour record in a marathon is incredibly attractive. It actually does not matter what event we are talking about, as long as there is a potential for peak performance, potential to exceed what we thought was humanly possible – we all get emotionally invested.  And due to popularity of… Read more

File under: Analysis,Perception,Running,Technique,Training
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Technique: How to Run Stairs Without Knee or Hip Pain

Running stairs has always been a popular exercise but to get the benefits it’s important to do it right. Olympic Coach Dr. Romanov explains key elements.

File under: Running,Speed,Sports,Technique,Training
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Training: Jumping Rope – Best Exercise for Your Feet and Body

Jumping rope is one of those classic, timeless exercises that crossed all borders and is favored by professional athletes as much as by kids. It is easily accessible and doable. Any rope would do, no special shoes necessary, barefoot is even better. Anyone can do it. Of course, if we want to be detailed we… Read more

File under: Health,Perception,Running,Sports,Strength,Training
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How to Train and Race in the Heat

It seems to be a simple question, but the answer is complicated. Heat is a complex problem and it should be approached from several angles. When you’re training and preparing for the race you must consider the weather conditions during the race you are preparing for your mental, psychological and physiological conditions your technique your… Read more

File under: Health,Human Body,Science,Training
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Running: Developing the Skill of Breathing

What is the correct way to breathe when running? In order to understand this we have to draw the line of ‘breathing logic’ related not only to physiological functions of delivering oxygen, but also as a part the psycho-emotional and mental state of the body.

File under: Health,Human Body,Running,Training
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Breaking 2: Why It Didn’t Happen and The Work Ahead

Nike just made good on their promise to attempt at sub 2hr marathon. Results are in. Here’s why it didn’t happen and what can be done to change that.

File under: Perception,Running,Sports,Technique,Training
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Emotional Training & Coaching

Watching neighbourhood runners is one of my favourite things to do. If only because it’s entertaining albeit at times frustrating. The other day I witnessed an amateur but well meaning attempt at coaching that prompted this write up. Chances are you’ve been there, seen this and know what I’m talking about. Picture this – a somewhat lanky teen… Read more

File under: Running,Sports,Technique,Training
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Training: How to Reach Your Peak Performance

You probably think of your training in terms of physiological factors such as breathing, heart rate and perceived effort. But these elements only reflect how well you are implementing your technique.

File under: Human Body,Science,Speed,Sports,Technique,Training
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Champions Club Chronicles vol. 5: Track Wrap-up

You are not a good coach unless your athletes move well.

File under: CrossFit,Running,Technique,Training
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How to Increase Your Running Speed in One Simple Step

You can increase your running speed right now. Literally. You can run faster right after reading this article and watching the video. Whether you can maintain your newfound speed for the required distance, say 40 yards or 100 meters, is a matter of training and your skill level. Whether you can run faster than Usain Bolt… Read more

File under: Running,Speed,Sports,Training
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5 Signs of Overtraining

Sport specific training is not the simplest of tasks, yet so many attempt to train and to create training programs without really having a clue of what training process is. As a result, there are too many overtrained athletes in danger of being permanently injured. It is necessary for every coach and athlete to be aware… Read more

File under: Balance,Health,Human Body,Sports,Training
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Pose vs Posture

Like many other terms, these two are often used interchangeably. While it’s ok if you’re talking about arts and photography, it carries a different message when it comes to athletics and human movement. Understanding the difference will prevent a misdirected effort and help you progress. Pose In the Pose Method, when we refer to the… Read more

File under: Pose Method,Sports,Technique,Training
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Warm-Up & Cool-Down for Runners

So, what kind of role does the warm-up play in the training session? The answer is obvious – to warm-up the muscles, ligaments and tendons, and, here’s the part that not many consider- to prepare the nervous and cardiorespiratory systems for the specific workout.

File under: Running,Sports Injuries,Training
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Champions Club Chronicles Vol. 3: Teen Athletes Spotlight

“Teaching develops perception, and perception allows you to be your own coach”. Coach Sinagoga shares his approach to training teen athletes by using a mix of Pose Method, CrossFit and plain old fun.

File under: CrossFit,Pose Method,Training
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Champions Club Chronicles vol. 2: The Track and Field Experiment

Can lacrosse, softball, and CrossFit athletes be molded into good track runners? An experiment over the course of four seasons.

File under: Running,Strength,Training
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Champions Club Chronicles Vol. 1: From Pose to the Podium

If you are willing to dedicate time to getting the running technique down, the good things, like winning an MHSAA Division III 400-meter State Championship, tend to be the result. Coach Chris Sinagoga takes us behind the scenes of his Champions Club training.

File under: CrossFit,Running,Technique,Training
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Physical Culture

Culture – latin cultura – fineness of feelings, thoughts, tastes, manners, etc., civilization of a given people or nation at a given time; development of the mind or body by education, training, etc., behavior that is socially taught, rather than instinctive or individual. (Thorndike-Barnhart Student Dictionary, HarperCollins Publishers, 1992 p.270). Why do we need to… Read more

File under: Human Body,Sports,Training
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Strength training in running

While the question ‘do we need strength training in running?’ is not a question anymore, the question, ‘what kind of strength do we need there?’ is still unclear. That is why I would like to discuss this topic in a short description of the logic of strength exercise use in running. It is no secret… Read more

File under: CrossFit,Running,Strength,Training
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To drill or not to drill?

An interesting question, isn’t it? On the one hand, as we all know, everyone who learns something is doing it through drills – in swimming, tennis, golf, etc. On the other hand, it is boring stuff, especially in running, where our common sense doesn’t even speak of drilling at all. In running we just run… or do we?

File under: Running,Technique,Training
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Good form in sprinting

The element of running in a form of sprinting, dashing, maneuvering is part of virtually all sports and athletic activities, just look at American football, soccer, basketball just to name a few. Your technique must be close to perfect and you must be focused because you will only have a fraction of a second or a few seconds at the most to make a difference.

File under: Running,Strength,Technique,Training
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Improve balance to increase speed

In general, better balance translates into a more coordinated effort and higher precision of movement regardless of sport, so working on balance should be an important part of any good training regimen for any athlete. But how does our balance affect our speed? Read this article to find out.

File under: Balance,Running,Speed,Training
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stride length and range of motion

Stride length and range of motion

The difference between stride length and range of motion continues to be an area of confusion that has been difficult for many of my students to understand. All too often at my clinics, I find that I need to keep coming back to this point, to clarify the biomechanical and psychological differences between these two properties…. Read more

File under: Running,Speed,Technique,Training
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Basic skills of running

If you’re just starting up with running – you should start by working on this set of basic skills first. If you’ve been involved in this sport for a while but haven’t had a chance or the desire to learn these – you should seriously reconsider your approach to your own well-being. Running done wrong… Read more

File under: Running,Technique,Training
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Ground Reaction Force and how to use it

What is Ground Reaction Force (GRF)? Newton’s 3rd Law of Motion states that “For every action there is an equal and opposite reaction.” According to that, when we walk or run, every time our foot lands, there is what is called a ‘Ground Reaction Force’ produced. Some go as far as to claim that “the… Read more

File under: Running,Technique,Training
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