Posts in Performance
Foam Roll

FOAM ROLLING SESSION 1

 

Foam rolling is an important part of training and overall wellness. The purpose of foam rolling is to speed up recovery time. This is done by breaking up adhesions and scar tissue in your body. Releasing or breaking these adhesions allows increased blood flow to those areas of the body allowing you to move more freely and with less discomfort.

 
 
 
HANG CLEAN
 

The Hang Clean is a full body, functional movement we like to use to increase strength in both our lower body as well as our upper body and back. There are many variations of this movement but before you get into the big stuff learn how to clean properly with this video.

Key points:

  • Feet shoulder width apart with toes facing forward

  • Over hand grip, outside of the the shoulders

  • Maintain a flat back throughout the movement

  • Shrug the shoulders and thrust the bar upward

  • Bend the elbows and break the wrists to get under the bar

  • Stand up from the squat and repeat

 
 
 
Sprints For the Win!
 

Mix up your run with sprinting drills

Autumn is a great time to get outdoors and run. Here In the Mountain-West region of the United States we enjoy four seasons. The cooler/breezy days of Fall just calls for us to strap on those running shoes and hit the leaf ridden streets. If one of the thousands of fun-runs happening this time of year all over the country doesn’t inspire you to pick up your game, then at least try it out for some good old fashioned cardiovascular exercise.

While running at a steady pace for miles on end definitely has its place in a good running regimen, this fun-run season try pushing yourself to improve on a part of your run that you may be neglecting… Your sprint!

You may think, “why would I want to improve my sprint if I’m just going to run at a steady state during my runs?” Aside from providing some beneficial cross training and boosting moral during your regular daily run, here are a few reasons running coaches believe sprinting drills will improve your long and short run.

  1. Train Fast = Run Fast - Running requires muscular and cardiovascular endurance, sure. But ultimately running faster (whether it’s long distance or short) is about simultaneously increasing the frequency and length (gate) of your stride. Check out the transition exercise “Plyometric Jumps into a Sprint” in the video below.

  2. Improve Foot Strike - Sprinting drills emphasize hip flexion and hamstring extension, which are crucial in maintaining a neutral shin for a mid foot strike rather than striking at the heel. Check out the exercise “Eccentric Hamstring on Swiss Ball.”

  3. Narrow in on the Knees - Working in a ladder will force you to create frequency in your step while maintaining a close distance between your knees — optimal for a more aerodynamic and linear movement pattern. Check out the exercise “Agility ladder 1-in to Stair Sprint.”

  4. Spring-load Your Legs - The fastest runners are not letting the ground hit them, they are attacking the ground. Check out the exercise “Kneeling Squat Jump” in the video Below.


Kevin caught up with a former sprinter for the Belgium National Track team while he was in Antwerp Belgium this summer. Wout Verhoeven is a three time sprinting champion in the 100m sprint with a personal record electronic time of 10.54 Seconds. He also performed markedly well in the 200m and sprinting relays.

Kevin took the opportunity to pick Wout’s brain about what workouts sprinters are doing in the gym that our clients here at Encore might be able to benefit from.

Whether you’re a seasoned runner, or just trying to get back into shape, implement these sprinter exercises and tips for a personal best at your next fun-run.