Fast running: new training methods

By Dr. Francesco Cundo "

Cundò Speedy Circuits ® (CSC)

The circuit is based on the principles of maintaining stability and of correct expression of the force useful for the running technique rapid

The tools for the circuit

Round table

Tablet of about 40 cm in diameter, under which a half sphere is fixed.
The latter creates conditions of instability in all directions.

Rectangular table

Tablet of about 40 x 30cm, under which a half cylinder is fixed which creates a degree of lateral instability.

Bulgarians Bags (at least 8kg women and 12kg men in the start-up phase)

Kettlebell (at least 8kg women and 12kg men in the start-up phase)

Specifications and execution

For disciplines such as fast running in which absolute control of the technical gesture is essential, proprioceptive sensitivity is a fundamental characteristic.
The "training must" be based on exercises that induce the muscles to react using the full functioning of all the information areas, so that there is an "appropriate motor response to the new postural situation. Otherwise, when this control is poor, with a late response, an error occurs in the gesture to be performed.

The improvement of "balance passes through" training aimed at maintaining the desired position, combined with a "high capacity to correct imbalances, this tends to increasingly stimulate the proprioceptive systems and the nerve centers on which the regulation of balance depends. postural.

Step onto the round platform with both feet and try to maintain balance for about 30 seconds; now drop down quickly and hold the kettlebell.

Now perform a swing which is the main and most important exercise in kettlebell training. Indicated in all sports of eccentric loading, strength, explosiveness, work on the elastic components of the muscle (Golgi tendon organs and neuromuscular spindles), propulsion on the lower limbs.

Swing is considered a movement that - involving large kinetic chains - develops a high degree of movement due to explosive force, similar in practice to when performing a leap. The benefits are the increase in strength and endurance to strength.

Perform 10/12 repetitions; arrived at the 10/12 repetition, explosively throw the kettlebell into the sand with a movement similar to a front jump, now quickly take the bulgarians bags.

With the bulgarians bags, instead, we perform 10 rotations for the stability of the trunk and the abdominal area (core), ideal for maintaining the correct posture during fast running, finally we perform 10 sagittal lunges in advance and 10 ½ squat jump which we follow immediately a lunge, gradually increasing the speed. The latter is used to transform the exercises carried out up to that moment into the most specific gesture of the race.

Retrieve 3 minutes

Repeat the circuit 3 more times

Complete the training with 4/5 stretches in progression.

Plan this workout 2/3 times a week to improve your speed performance.

Good workout
Francesco Cundò approved!