After a winter of strength based training my training is now transitioning to more running, transferring the gym hip lock work to the street.
Hip Lock Description
In working on Frans Bosch's idea of hip lock the aim was to improve force transfer, hip positioning, & speed of contraction addressing body rotations and delevoping positive running technique.
As I progressed with mechanics and athletic movement I used videos from Frans Bosch and Joseph Coyne to develop a program that I felt gave me the best transfer to my running and skiing.
In bringing it all together a video by British sprint coach Jonas Dodoo helped tremendously in transferring the strength gains to the street.
Because at the end of the day all the work I do in my training will be fruitless useless I load my joints, tendons, ligaments, and muscles properly as Dan Pfaff pointed out to Johnathon on his High Performance West blog.
In that same blog post from High Performance West, Johnathan Marcus summarized Jonas's video as follows;
"My efforts finally led me to a video of a clinic by British sprint coach Jonas Dodoo. It is about an hour long. I've watched it at least 8 times. And have about 25 pages of notes on it. The insights he offers are many. But I took away 5 things which I teach my athletes and have really made an impact to better how they move.
1) How the athlete contacts the ground is an important choice
2) Keep "nice" angles of the arms when they run
3) High recovery of the heel is key
4) High attack position of the leg upon return to the ground is critical
5) No soft ankles upon contact with the ground
Jonas' video articulated in a concise and methodical manner everything I was studying at the time, he made it all click for me. I was able to take the learnings from my research coupled with this video and translate it to improved movement quality in HPW ELITE athletes. I am aware that I still possess a very rudimentary understanding, but at least I am not totally blind anymore.
Start by watching Jonas' video 3 or 4 times and take notes. It is filled with quality, basic information. There is a lot of useful insights presented and it can't be fully absorbed on the first viewing or second. Once you feel comfortable with the material, test it out on yourself while running. See if you can pick it up and feel a difference."
I feel I am the same as Johnathan, maybe even more so, I have a very rudimentary understanding, but I look forward to the progression and where this leads and how this will translate to my running and my skiing.
With both the short tempos and sprint based intervals I focus primarily on speed of contraction and coordination of movement as opposed to the speed at which I am running, specifically avoiding the temptation to increase speed via the push phase.
Happened to be in Vancouver this past weekend so decided to do a track meet and entered the 800m and set a new personal best!
The next day I entered the Sun Run and did not set a new personal best!
Event 307 Men 50-54 800 Meter Run
Name Year School Seed Finals Points
1 1135 Jack Cook Fast Trax Ru 2:23.06 2:19.84
Taking my spikes to the Oval Office, starting with a 800m event in Vancouver next weekend.
Training has been progressing well transferring from ski-specific to run-specific strength training with run specific exercises while maintaining good coordination under increased resistance.
The strength training has been focusing on improving mobility, power and speed while increasing reactive and explosive strength, enhancing reflexes, specifically in the feet and improving posture.
Something as little as changing the way we approach our training can have a huge impact, I tend to approach training with the mindset that I have no weaknesses, I only have untrained strengths.
Looking forward to spiking up and working my untrained strengths.
Passionate runner and nordic skier who happens to own a run & ski shop!