Running Art: What's Your Opinion of Katelyn Tuohy Strength Training (Video)

Its a MetCon workout. Not necessarily purely strength based but working anaerobic systems.

Cross fit WOD type.

Works for Touhy !

H.S. Coach #675498 wrote:

RunningArt, have you see this? Is it any good? Something h.s. coaches could or should mimic?

https://www.youtube.com/watch?v=jTDeCFvG-bc

Runners do not lack conditioning or endurance. They don't need "metabolic conditioning" ie: MetCon #MadeUpWord.

CrossFit will improve strength to a small degree in weak individuals.

A better way would be to just start a regular vanilla strength training program focused on reps in the 90-85% range (3-5 reps, one max effort set after warmups), transition towards specific plyometrics and advanced strength work (ie: heavy OR explosive 1/4 squats). Upper body/core work can be non-loaded Dips/pull-ups.

Alan

Alan, question,

In the Youtube comments, a lot of people are saying this is a waste of time.

In terms of getting stronger, it makes sense to me that there are better ways as you suggested. Is it better to interpret this workout as a substitute for aerobic running? Instead of running an 8 mile run, they might do this workout and then run 5 miles. This would decrease injury risk while maintaining the same level of fitness activity for the day.

I have really, really weak runners, both boys & girls.

But, few are even interested in going to the weightroom. They are so weak; I have them doing "functional body strength" work, just to get a foundation/base.

*Push-Ups

*Planks

*Flutter Kicks

*Wall Sits

*Goblet Squats

*Step-Ups

*Farmer's Carry

Is there anything else you would suggest? Maybe something I should delete?

Youtube Comment Browser wrote:

Alan, question,

In the Youtube comments, a lot of people are saying this is a waste of time.

In terms of getting stronger, it makes sense to me that there are better ways as you suggested. Is it better to interpret this workout as a substitute for aerobic running? Instead of running an 8 mile run, they might do this workout and then run 5 miles. This would decrease injury risk while maintaining the same level of fitness activity for the day.

Due to the nature of most CF workouts....high volume, limited to no rest, go as fast as possible....they will leave you very sore and thus the run that day and even tomorrow could be a struggle.

There is ZERO reason for competitive runners to do CF over more regular, mundane, and tried and true methods.

If you want to do something low impact for recovery purposes try swimming or aqua running. Or don't run and just work on mobility/stretching.

Alan

H.S. Coach #675498 wrote:

I have really, really weak runners, both boys & girls.

But, few are even interested in going to the weightroom. They are so weak; I have them doing "functional body strength" work, just to get a foundation/base.

*Push-Ups

*Planks

*Flutter Kicks

*Wall Sits

*Goblet Squats

*Step-Ups

*Farmer's Carry

Is there anything else you would suggest? Maybe something I should delete?

I wouldn't care so much about their interests, just their performance :).

If you're going to stick with a body weight routine try something that focuses more on explosive movements and fewer reps:

Box jumps (or a bench)

Split jumps on a box (or a bench)

Dips

Pull-ups

Planks

Alan

The conclusion of another training related post was that there are a lot of ways to Rome. Same here. Besides , these are young people, I don't care what expectations others have for Touhy , this looks healthy. Too bad the day will come when the experts at Nike or someplace else will get a hold of her.

Alan, I respectfully disagree. While I don't doubt your expertise in strength training, there are certainly benefits to a circuit training (not cross fit). I can speak for my own training as well as many high school runners. I am not saying that a more traditional weight lifting routine wouldn't be beneficial, but a team circuit like this can be highly effective.

Again, High school environment, True strength training needs to be periodized for distance runners. That's not going to happen properly with a teen group in a high school setting. Better to have them do these realistic/ safer/ healthier programs.

*stipe wrote:

Alan, I respectfully disagree. While I don't doubt your expertise in strength training, there are certainly benefits to a circuit training (not cross fit). I can speak for my own training as well as many high school runners. I am not saying that a more traditional weight lifting routine wouldn't be beneficial, but a team circuit like this can be highly effective.

Coe did circuit training as well. Yes, circuit training in a HS team setting is fun and effective. I had HS kids do explosive lifts on the days we did speed work and circuits and other weight/strength workouts on other days.

George Gandy and Seb Coe had a similar circuit. Seb and Peter said many times how useful it was.

The whole team looks too big... but they win indoor nationals dmr. From the looks their second girl could would benefit from less muscle - more is not better there is a loss of improvement at some point for a hs girl with putting on too much muscle

Routine looks solid. All of the stuff they do is mostly full body movements which is mostly based around good core function/foundation. These exercises are just strengthening the body as a whole and is essentially injury preventative. As distance runners, they run too much to actually gain significant weight. For them to gain significant weight, they'd have to increase calorie intake significantly as well. A lot of the exercises mentioned in the above posts are great as well. Usually those are starters to get the kids in the right shape for this kind of program they're doing.

I agree with those saying short explosive stuff is what will help a distance runner. However, if they cant perform a simple squat where its butt to ground, then they're not going to be able to perform an explosive exercise correctly. I like this program and think it contributes greatly to their performance.

Some very similar work to that of Alexa in high school, with the exception of the rope work (could cause reaching with the arms). I would add some jump rope work or in place jumps for improved foot placement positioning, otherwise I think it looks great. Keep up the good fight.

It's striking to see Tuohy relative to normal high school athletes. She doesn't move the same way as the other girls and she's extremely symmetrical in her movement patterns. I'm impressed with how powerful and fluidly she moves. It's the look of someone who isn't going to disappear overnight suddenly like a lot of high school phenoms.

Waaaay too much upper body stuff - should be doing more on the legs and with heavier weights!

Haka wrote:

The whole team looks too big... but they win indoor nationals dmr. From the looks their second girl could would benefit from less muscle - more is not better there is a loss of improvement at some point for a hs girl with putting on too much muscle

I just have to ask; this post is sarcastic, right?

I would be interested in knowing the timing of this strength workout?

Before run or after run?

Is there a warmup?

Done on workout day, easy day, or everyday?

I know seriously.

Touhy hasn't gotten that cut and ripped upper body from doing 8 mile repeats day in and day out.

And incorporating modulated strength has obvi helped her. Her results kind of speak for themselves.....