Downhill Strength Preparation-Eccentric Overload Strategies to Save our Quads.
Published; May 2022, edition of Australian Ultra Runners Association, Ultramag (online magazine).
Running downhill trashes your quads, true that! But it’s not just the downhill, the quadriceps resist gravity, and the vertical forces associated with ground contact, on each and every step, thus creating extreme amounts of muscle damage across the course on an event, and for many days after. As a preparation coach, I want to prepare you for this agony! Recent, technology is becoming more accessible to help us prepare for these specific muscle contractions, damage and can go a long way to easing the pain that this muscle group may elicit.
Specificity, a key principle of exercise programming and adaptation, indicates, that the more the specific the activity is to that in which you want to perform, the better off you are. So run more hills and downhill. What if we can’t? If you don’t live near undulating trails, addressing another principle of exercise, overload, which states, if we overload muscles and movements progressively over time, we will create a training effect.
In terms of strength preparation, when descending, we are subjected to eccentric muscle contractions where the muscle is lengthening under tension. At high speed and force, these contractions create a lot of muscular damage. There are many strategies to overload the eccentric phase of movement, but here, I am providing, what I consider the optimal strategy, to target not just the quads, the whole lower limb.
Flywheel technology allows us to perform normal strength training movements, tethered to a flywheel, that specifically targets and increases the force demands of the eccentric phase of the exercise, more so than that of traditional barbell or Dumbbell lifts. Watching flywheel exercises, it doesn’t really look like anything different is happening, until you feel it! The feel is totally different than in traditional lifting. You lift with all your intent, then the flywheel reverses direction and then aggressively pulls you down, thus increasing the demand of the muscles.
Flywheel Lower Body Strength Training
For runners, Flywheel Training, the benefits are twofold, 1) the eccentric overload it creates, (as well as greater force and power output) and 2) for runners performing high mileage and or intensity, it creates this overload without a jump/land mechanism, of which is usually necessary to create eccentric overload. Jumping and landing creates additional stress on the musculoskeletal system. However, it is a specialty piece of equipment, that is reserved or limited to availability and or budget. Stay tuned in future issues for alternative and inexpensive strategies.
The practical implementation of Flywheel Training is important. With all strength training, the movement you wish to load must first be competent and have developed some capacity. Specific strategies such as the above, need to be developed on top of and in the context of general strength development. Then the trick is, inserting the strength dose into the running program, that doesn’t detract from running output. But once, in the program, your quads, legs and mind will thank you!
Accessory Conditioning for an Ultra: Principles & Concepts used during compromised preparation.
Published; March 2022, edition of Australian Ultra Runners, Ultramag (online magazine)
Running is going well, enter a race…. injury strikes! Sound familiar? This is the dilemma for runners, in pursuit of a challenge, we extend ourselves, then an issue, niggle or injury pops up. For mine, this process of running and competition, is one of problem solving, and is now the way I approach coaching runners, with an agile approach to solving the issues associated with progressing training. A recent issue of my own, highlighted the need for such problem solving in order to prevent withdrawal from and to complete a 50km Ultramarathon. This is the recount of my experience preparing the Pemberton Trail Festival.
The dreaded Plantar Fasciitis has struck. I knew this was not going to resolve in a hurry, so rather than withdraw from the race, I took this on as a challenge, and an experiment. Can I run 50k on the minimal amount of running that my foot could tolerate, and what accessory means, and methods will get me there? Therefore, I resorted to my education as a Conditioning Coach, a Needs Analysis, what did I need to be able to complete this task? I was fully aware of the planning, training and physiology required for such event, but much of that discussion revolves around being able to run. What if you can’t? What if you cannot physically perform and tolerate the recommended training time, volume, mileage, and time on feet that is necessary. What do you do?
Firstly, I was running, wanted to, and tried to run more, but as the event got closer, I resigned to the principle of the Minimal Effective Dose of running. This was determined not but what I perceived necessary to complete the event, but totally, by what my foot was tolerating and how it felt day by day.
With the injury presenting at the end of May, June was a period of decreased frequency of training, trying to manage the injury. July was the period where, i erroneously fought through it, determined not to withdraw from the event. What did it result in? Obviously, the injury got worse, to the point that I had to undergo a change of mindset and approach to the event. August represents the acceptance phase and minimal effective dose of running and a lot of accessory conditioning. September, I was able to build my training a bit before the race in early October.
The principle of Specificity would state that this deloaded period of running prior to the event is clearly not enough. And if a runner had come to me, as a Coach, with such a plight, I would have said, sorry, this is not the right event at this point in time. However, accumulating foundational, non-specific, and general preparatory training in conjunction with the minimal effective dose of running, did the job for me, allowing me to complete the race. The following accessory tools/strategies worked for me, at the point in time that I decided to stick with the event.
Although cross training/circuits/muscular endurance work may be considered non-specific to running, it is specific to Ultra training and races. Why? Yes, from an output point of view, in repeated muscular contractions of smaller, more endurance-oriented muscle fibers, but from a muscle damage and fatigue resistance point of view. The increasing muscle damage associated with the progression through the Ultramarathon event, via ascending/descending (eccentric muscle damage) and just time on feet, is a huge factor in fatigue and perception of effort with such events. Therefore, I decided to target this in my preparation, pre-conditioning for muscle damage. Could I increase my durability and resistance to damage and fatigue, enough?
Getting back to the needs of the event, what else did I need? I needed a non-linear component, movements that were not sagittal in nature and prepped me for the winding ascent/decent nature of trails. Also, with pack weight a consideration (1-2kg water, food, phone etc.), the principle that I wanted to address and utilized here was Overload. Overload a movement pattern that was similar to the mechanics of running, uphill running and stepping off the line when descending technical trail. What did I come up with? The two movements and exercise threads that I used in a circuit design, were, a Jumping Step-Up Exchange and an Over the box Skater variation (last progression in the video). Further overload was created via the use of medicine balls, vests, Vipers and Fitness Bars, ranging from 5-16kg.
Jumping Step-Up Exchanges-A useful strategy in preparation for Ascending/Descending.
Small changes in the movement can have big impacts from a conditioning point of view. Firstly, moving from a foot position that is in contact with the box, to the small lift, then drive into the box, creates a more specific foot-strike to that of running inclines, increases force/power output in propulsion, but then increases the demand on musculature in absorbing the landing forces. Secondly adding rotation with the medicine ball for additional trunk muscle recruitment. Performed with increasing step rates, force output and load every minute for 5 minute blocks, can really tax the legs.
Skater Progressions-Prepping for spiraling down the trails.
Predominantly the last variation in this video was performed, but others in the video can be used, and should be selected on movement competency. Again, simple movements such as ground touches and medicine ball false throws (press) can really increase the force and stability demands of this simple exercise.
Session Design:
| Duration | Activity | Load |
| 5″ | Bike, building heart rate but keeping in my aerobic zones (preferably 1&2) | Zone 1/2 |
| 5″ | 20cm box-Jumping Step-up Exchanges with increasing step rate/cadence every minute. | 5-16kg |
| 3-5″ | Bike | Zone 3 |
| 5″ | ‘Over the box’ Skater progression, with increasing Step rate/cadence every minute. | 5-16kg |
| 3-5″ | Bike | Zone 3 |
| 5″ | 20cm box Jumping Step-up Exchanges with increasing step rate/cadence every minute. | 5-16kg |
| 3-5″ | Bike | Zone 3 |
| 5″ | Over the box’ Skater progression, with increasing Step rate/cadence every minute. | 5-16kg |
| 3-5″ | Bike | Zone 3 |
| 5″ | 20cm box Jumping Step-up Exchanges with increasing step rate/cadence every minute. | 5-16kg |
| 3-5″ | Bike | Zone 3 |
| 5″ | 40cm (2 boxes) High Box Step-up Exchange with increasing step rate/cadence every minute. | 5-16kg |
Funnily enough, these exercises were tolerable with Plantar Fasciitis. Due to a lack of toe off and forward/horizontal propulsion in both these exercises, the Windlass mechanism of the foot, doesn’t tension the Plantar Fascia. Therefore, they remained tolerable with additional loads and increased Step rates (a problem-solving victory!) over a good conditioning block. This session was performed once to twice per week and using the progressive overload principle (gradually increasing loads) over several weeks and often in conjunction and stacked with others, running (when I could), inclined treadmill (sometimes loaded) walking, and bike sessions.
I sincerely hope this can help others in a similar position.
Podcast
Discussing; Endurance Running, Sports Nutrition, Fasting, Health and professional sports experience.
Interview Script. Chris Dorman on Conditioning the High Performance Athlete for University Technology Sydney.
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From the Field: Case Study. Comparison of the Eccentric Overload metric in the kBox, Trap Bar Jump Squat and Back Squat.