Lydiard Hill Bounding Video Clips???

Try this:

http://lydiardfoundation.org/training/hilltrainingdvd.html

Arthur is the narrator.

That's great thanks!

Is there an actual dvd out???

-tmk wrote:

Try this:

http://lydiardfoundation.org/training/hilltrainingdvd.html

Arthur is the narrator.

... and Nobby is the "model" for the first two segments...

Fan#1 wrote:

Is there an actual dvd out???

I believe there is... contact the Lydiard Foundation.

To strengthen your quads, do the first exercise; Steep Hill Running. Be careful with Bounding or Springing with your post-surgery knee; these two can be quite demanding. Ease in to the exercise. Try to do, say, 15 minutes for the first week and see how your legs feel. Gradually increase the total length to an hour or so. When you check our website, there's the one that I'm doing the Steep Hill Running (blue shorts and singlet) and going around the turn to my right, slow motion... That's the shot Arthur liked because it really shows the steepness of the hill. The steeper the hill, the more effort your quads will feel; but even a slight incline will be beneficial.

Thanks Nobby. Is there a full DVD out?

When you say start with 15 minutes is that total for the week?

So maybe 3 days of 5mins (5 x 1min. three days).

I have a good steep hill in mind, it’s grass but I don’t think that will matter.

I’ll wait till I’m very comfortable with the steep hill running before bounding or springing.

Do these exercise add mass and bulk to your legs?

Just watched the clip you referred to. Do I basically jog up the hill concentrating on my knee drive?

A full DVD is our goal and we are still working for it along with a 3-parts Lydiard training video (eventually...perhaps before London Olympics!). We have an 8-minutes demo tape but it's very much limited explanation and I fear people get only half the information and not benefit fully. So we are just taking our time at the moment.

When I said 15-mintues, that's for one session; so you might go out and jog 15 minutes for warm-up; then do 15 minutes of hill exercises, however many repeats you may do; then jog back for cool-down. As you get stronger and feel more comfortable with this type of exercise, you can lengthen the middle part to 20 minutes, 30 minutes, 45 minutes and so on.

Doing it on the grass is perfectly fine; except that if the hill IS in fact quite steep, you may not have enough traction and you may slip around. If you intend to jog down easily for recovery, I might even recomment wearing spike shoes for better traction as well as better ankle stretch. You see, by wearing spike shoes, your heel would come down further than would with regular thick-heeled running shoes; this would stretch your Achilles further.

Would it add bulk to your thighs? It might... I guess because technically this is a resistance work and you are stimulating white muscle fibers that would eventually increase in size with this type of workout...

Coleman wrote:

Just watched the clip you referred to. Do I basically jog up the hill concentrating on my knee drive?

Pretty much. Keep your back straight, strong, relaxed and straight arm swing, bring your knees up and snap your ankle. You should feel the center of gravity go up and down.

The slower you go up, the more resistance will be felt. That's what you want at this point. If you sprint up the hill, then the exercise becomes too highly anaerobic and you may lose the very purpose of this exericse at this point--resistance and plyometrics. You can certainly sprint up the hill, or run up fast; but perhaps not at this point as yet. Maybe a bit later when you start doing more race-specific workouts.

Great video - I would think the first few times someone tries it, it's probably helpful to have a friend watch your form or even video it so that you do it correctly until your body gets the proper feel for it.

That is a great idea, onetwnty. I just had a gig at University of Minnesota for their XC camp. We had 70 kids. We showed the video first and jogged down to the park and did the exercises. No problem with Steep Hill Running but quite a few had a problem with Bounding/Springing. It's not as easy as it looks. Wuite often people get into more of a "skipping" action where they land on the same foot they took off with. It is not; you should land on the "alternate" foot for the best plyometric effect.

When we do the Presentation and show the video and do demonstration, sometimes we start with "slow motion running" with much shorter steps just to get the rhythm going, slowing lengthening the stride length till you actually start to "bound". Sometimes I'd have people just stand and swing their arms wide, front and back, and just bend their knees to get the rhythem; get the feel for getting your center of gravity up and down.... Then gradually start to hop, taking small steps; gradually getting into the action of bounding, bounding, bounding...

If you have a hard time getting into the rhythm, go easy and slowly. If you do them wrongly, you might hurt yourself. Getting into a good rhythm and balance is quite critical.

Hey, Nobby! Thought you would have finished that Hill Bounding DVD already!!

Thanks Nobby, this info/dvd is just what I needed to work with my xc guys. Before they were just running up a hill anyway, now I can put some structure and advice into their training schedule- starting next week. This will form an important part of their weekly training schedule, buliding up to an hour of tough hills(some muddy I hope to emulate xc racing). Many thanks for your advice , not too technical and very practical. Hope it helps the guys in forthcoming xc season!

Cheers-

a Greatful Coach.

Just did my first steep hill running. Hill wasn’t as long as I thought, took about 45sec to get up going slow. Going down was the tough part. When you say 15min is that 15min of just uphill running? I stopped my watch each time at the top to keep a total of just uphill. Felt okay, icing my knee now just as a precaution.

Coleman wrote:

Just did my first steep hill running. Hill wasn’t as long as I thought, took about 45sec to get up going slow. Going down was the tough part. When you say 15min is that 15min of just uphill running? I stopped my watch each time at the top to keep a total of just uphill. Felt okay, icing my knee now just as a precaution.

It's 15 minutes TOTAL. Just ease into the exercise and see how your legs feel first then increase the volume. But if the hill is short and takes only 45 seconds, with slow forward momentum, it may be a bit too short. Glenn McCarthy of Colorado is an expert on hill training and I thought he'd recommend 3-minutes for the uphill part??? You might still want to have it a couple of minutes long; for Steep Hill Running, if it's 200m long, it should still take a minute and a half or so. For Steep Hill Running you might find something a bit longer (300+). But then again, coming from a knee injury, you might still want to go easy...

You mentioned you had a hard time coming down??? Is it because of the knee? Ideally, you should be able to "stiride down" the hill without fear of falling or hurting your knees. Downhill striding is a very valuable part of hill training--developing leg-speed as well as providing eccentric resistance work. Some people have a hard time going down the hill and needs some practice.

Like I said, ease into the exercise at first; you may think 15 minutes is nothing but you may change your opinion 2 days later! If it IS too little, go for more by all means.

Athleticfreak:

It is a great exercise for high school runners though an hour of this may be a bit too much??? It all depends on how well the individual can take it. For preparation for XC though, you might want to consider moving into simply running up the hill hard from original bounding/springing. Afrerall, you want to eventually get into more race specific workouts. You don't want your kids to start bound up the hill in the middle of the XC race!

Runmad (John):

Hey, we needed $$$ to move forward! We'll get there. Say, I might be able to come your direction in September. I'll keep you posted... How's your family?

Didn't Lydiard have them do this on a loop that took the kids about 15 minute to complete? Uphills, downhills, sprints the bottom, etc?

Alan

Yes, a 2-milel loop with 800m uphill; 800m flat on the top for recovery jog; 800m downhill; 800m flat at the bottom for windsprints... They did it four laps. But that's after 100MPW for 10 weeks. Those guys were exceptionally tough; plus they ran hills all the time. Incidentally, they did this hill routine 6 days a week plus 22 miles on Sunday. Let's not compare ourselves with this--or we'll get dipressed! ;o)

...or you could get a bit Zen-like and say, "We can rejoice to know that human being CAN develop him-/her-self into such a supreme condition to be able to handle such a regorous routine...!"

Sorry, I was just reading a story of this martial art master (Masutatsu Ohyama) and he said something like this...