ABOUT

PERFORMANCE RUNNING

Running may seem simple, but running well and running for life requires a thoughtful approach. Running is a repetitive motion, therefore small changes to improve gait mechanics made through deliberate strength and mobility training can pay dividends, by both improving running performance and also by minimizing the injuries commonly associated with running.

program OUTLINE

Outcome Goals:

1 – Improved durability

2 – Improved gait and running efficiency

3 – Injury prevention, soft tissue maintenance, and durability training

The Performance Running program is broken down into three areas of focus: mobility, strength and conditioning.

Mobility:

The mobility training days are designed to develop mobility at the joint level, with special attention given to ribcage and pelvis dynamics. This focus not only improves performance, but reduces the imbalances generally associated with running frequently.

  • Increased hip extension range of motion and stride length
  • Ankle mobility and durability
  • Improved ribcage and Pelvis dynamics
Strength:

The strength component of Performance Running is designed to improve eccentric and concentric strength as well as to provide athletes with a well-rounded strength base for fast, technical trail runs and alpine endurance. The most critical areas of strength are the posterior chain and core.

  • Improved strength at all 3 stages of the gait cycle
  • Core strength and endurance
  • Improved strength endurance of the posterior chain
Conditioning:

The Performance Running program includes guidelines for incorporating a polarized training approach to ensure that athletes have the aerobic capacity to complete long runs, and the anaerobic alactic power to maintain their stride in short, technical sections. A mixed-modal approach ensures that overuse injuries are minimized, while also offering athletes an opportunity to improve their cardiovascular capacity without having to risk overuse.

  • Aerobic endurance training and Anaerobic alactic power
  • Coordination, cadence, and running economy
  • Proper technique for Rower, Stationary Bike, Treadmill, Ski Erg, Outdoor Cycling, and Running

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Testimonials

all THE programs

FUNDAMENTALS

The Fundamentals program is best utilized as an 8 week preparation phase for one of the performance programs or as a standalone program for general athletic development.

This program captures the needs of any athlete, at any phase of their training schedule. The intention is to develop the strongest possible foundation, which can be then built upon. The Fundamentals program addresses common areas of weakness, imbalances, and movements that reduce athletic performance. In turn, this sets athletes in the right direction from the outset and allows them to achieve their full athletic potential if they choose to pursue sport specific training.

This comprehensive plan takes a detailed look at the deepest layers of human movement and function by providing tutorials and exercises on essential topics such as breathing mechanics, core function and training, proper movement patterns and basic energy system training. The tutorials will provide simple, applicable changes that can be incorporated into daily life or existing training and will optimize any athletic routines or behaviors.

CYCLING

High performance cyclists require a unique blend of athletic abilities. Cyclists, particularly mountain bikers, require outstanding isometric and eccentric strength to maintain proper body position while riding. Our long-time experience working with elite athletes has allowed us to develop the most robust solution for any rider.

CLIMBING

Climbers are one of the rare forms of athletes where more mobility is always better as long as that is coupled with strength and control. Climbing requires strength through full ranges of motion and often at awkward angles.

The performance climbing program focuses on building strength and mobility through the upper back and ribcage, scapular control and strength at the very outer edges of joint ranges of motion

RUNNING

Running may seem simple, but running well and running for life requires a thoughtful approach. Running is a repetitive motion, therefore small changes to improve gait mechanics made through deliberate strength and mobility training can pay dividends, by both improving running performance and also by minimizing the injuries commonly associated with running.

SKIING

Alpine skiers and mountaineers are a unique type of athlete that requires a combination of strength and power endurance but also ability to react quickly  and absorb higher levels of force.

RESTORE

Regardless of your athletic pursuits, deliberate restorative and recovery sessions not only allow athletes to return to training and sports sooner, but it prevents injuries and maintains efficient movement patterns. Restore programs ensure more sustainable improvement and increased performance.

9 + 10 =

UNION

PROGRESSIVE IN NATURE
SIMPLE BY DESIGN

QUESTIONS?

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