Since retiring from rugby due to injury and moving over to OCR just over a year ago I was keen to learn more about S&C for endurance based sports. I’m a biomechanist and my S&C coaching history has predominantly involved team-based sports such a rugby and ice hockey, and load-based sports like weightlifting, so my knowledge of working with endurance athletes was not at the level I’d like it to be. This past year discussions with my colleagues at St Mary’s University has allowed me to develop some interesting ideas for what I think it takes to be successful in OCR from a physical training perspective.
I’ve also used Instagram to see what other OCR athletes in the UK are doing with their training. Now I know Instagram only provides a snap shot of what goes on with everyone’s OCR training (I might have missed key parts), but I feel it has allowed to paint a picture of what training modalities racers in the UK are using. These include:
1) A running based programme where racers are using certain parameters to guide progressive overload (weekly running volume, heart rate, speeds based from PB attempts etc).
2) OCR specific training. Training with obstacles such as monkey bars, low rig. Bouldering etc.
3) Weight training, often in the form of CrossFit or calisthenics.
These three components certainly provide an athlete, if well programmed, with the right general and specific stimuli to adapt and improve OCR performance. The more elite you are, the more you’re likely to combine these modalities to provide race-specific preparation, particularly as you approach race season. However, there is a key training modality which I’ve rarely seen used which I believe would be incredibly beneficial for all racers.
Sprint drills!!
The following youtube link (https://www.youtube.com/watch?v=5F71gzoZErQ) describes some of the key drills I think should be incorporated into every racers programme, whether they are included within the warm-up or as part of the main running session. I know OCR racers are not sprint athletes but seeing as an OCR is around 90% running (race dependent) being proficient at the skill of running is essential. We want to hit the right body positions during the running gait and we want to develop a good rhythm between these positions. This will ultimately make a racer a more efficient runner and derive better sport-specific musculoskeletal adaptations, which will enhance performance.
The list of benefits of including sprint drills into your OCR programming includes:
· Better kinaesthetic awareness (how your body moves through space)
· Improved paw back action (this brings the foot backwards just before you make contact with the ground stopping you landing too far out in front of you and increasing breaking forces and slowing your down).
· Allowing your muscles to switch on and off and the right times, and produce a lot of force quickly.
· Developing the spring-like qualities of your limb to improve efficiency.
· More efficient force production to the ground.
This list could go on. Focusing on the skill of running in your programming will improve sports-specific musculoskeletal adaptations for OCR performance, so your exercise selection should reflect this. So when you’re planning your upcoming training sessions or about to tackle 10 miles of hilly terrain, think about including sprint drills and how they can improve your OCR potential.
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