Quick race: new training methods

By Dr. Francesco Cundo '

Cundò Speedy Circuits ® (CSC)

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

Circuit tools

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 12 kg men in start up phase)

Kettlebells (at least 8kg women and 12 kg men in start up phase)

Specifications and execution

For disciplines such as the fast race 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. In the opposite case, when this check is poor, with a late response, an error is made in the gesture to be executed.

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

Climb up with both feet on the round platform and try to keep the balance for about 30 seconds; Now go down quickly and hold the kettlebell.

Now perform a swing which is the main exercise and the most important of the 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 of the lower limbs.

The swing is considered a movement that - involving large kinetic chains - develops a high degree of movement thanks to the explosive force, similar in practice to when one leaps. The benefits are increased strength and strength resistance .

Performed 10/12 repetitions; arrived at the 10/12 repetition, throw the kettlebell explosively in the sand with a movement similar to a frontal leap, now quickly take the bulgarians bags.

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

Recover 3 minutes

Repeat the circuit 3 more times

Complete the training with 4/5 stretches in progression.

Expect this training 2/3 times a week to improve your speed performance.

Good workout

Francesco Cundò approved!