Kinplus Kinesiology Blog

How to Hold on to Your Sprint Speed as You Age

5/10/2021

Use it, or lose it.

Sprint speed starts declining after your 20s, and most endurance athletes have no clue how to preserve it.
Kevin, R.Kin enters the chat...
The biggest barrier to working on sprint speed is the fear of injury and self-efficacy.
There are three key strategies you can use:

Get stronger by adding the right kind of strength training to your weekly routine.
Improve muscle quality and neuromuscular control by incorporating exercises that challenge balance, stability, and reflexes.
Regular exposure to high-speed running.

Bottom line: by learning to move better, you are able to create, organize and apply force how you want.
Let's have a chat on how I can help you implement these strategies.

DIY Safety Straps for $40.

4/27/2021

Make safety straps for squat rack, save $80.

Step 1: Buy Heavy Duty Carabiners (16.99)

Step 2: Buy 2 x 36 inch Axle Straps ($24.52)

Step 3: Slap them on the Rack.

Now you have a soft safety strap that is easy to manoeuvre and can hold 2600lbs. Plenty for the average lifter.

4 Week Home Strength Routine

4/5/2021

Before you begin.

What do you need?

Two Dumbbells 2 x 5, 10 or 15lbs would be ideal.
Mini Band (12 inch)
Swiss Ball (optional)
Light Med Ball (2-3 kg or 5-6lbs)
Broomstick
Skipping Rope

If you do not have above equipment, follow along the best you can.

Week 1

Warm-up

Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x 10m length / 10 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea
1120 Posterior Chain Circuit x 10 ea

Main Set
EMOM - each miniute, on a minute - start a new set every 60s

BIG 5

Stir the Pot 3 x 5 ea (optional), swap for 20s Elbow Plank if you do not have a Swiss Ball.
Deadbug 3 x 10 alternating (with or without Swiss Ball)
Hollow Hold 3 x 7s each side hold
Side Bridge 3 x 7s each side hold
Bird Dog 3 x 7s each side hold

Week 2

Day 1

Warm-up - add from Week 1 warm-up as needed.
Primer Circuit - 3 cycles, 6 x ea exercise, no rest

30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead
Med Ball Slam if possible

Basic Med Ball Rotations - 10m each

Walking Overhead Sway
Walking Long Twist
Walking Tight Twist
Walking Over the Top (hip to hip)
Walking Infinity Sign
Repeat 2-3 cycles with rest as needed between.

EMOM - each minute, on a minute - start a new set every 60s

Day 2

Warm-up - add from Week 1 warm-up as needed.

3 x 60s Skip; short rest as needed.
Overhead Stick Squat 3 x 6
Double & Single Multidrectional Jump 10 ea
- Fwd-Back + Side-Side + Twist + SW-NE + SE-NW
Med Ball Runners Touch 3 x 5 ea
Crab Crawl Fwd Back + Hip Thruster 10m / 10 reps
Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s

CORE - variations of BIG 3

Elbow Plank 3 x 20s (optional toe/hand taps)
Hollow 100 3 x 20s
Side Bridge w/ thread 3 x 5 reps hold
Anchored Foot Bird Dog 3 x 10s hold

Week 3

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x 5 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 3-5 sets; 60s rest.
High Pull x 6
Racked (2x15lbs) Squat x 6
Alternating OH Press x 6 ea
Split Row x 6 ea
*Feeling dangerous? Add Push-up x 6

BIG 5
Stir the Pot 4-5 x 5 ea
Dead bug 4-5 x 5 ea
Hollow Hold 4-5 x 7s hold
Side Bridge 4-5 x 7s hold
Bird Dog 4-5 x 7s hold

Day 2

Warm-up - add others as needed
Primer Circuit - 3 cycles, 6 x ea exercise, no rest
20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead
Med Ball Slam if possible

Basic Med Ball Rotations - 10 reps each
Walking Overhead Sway
Walking Long Twist
Walking Tight Twist
Walking Over the Top (hip to hip)
Walking Infinity Sign
Repeat 1-3 cycles with rest as needed between.

Half Leg Circuit - 3-5 sets; 60s rest
Squat x 10
Alternating Lunge x 10 (5 ea)
Step Up x 5 ea
Jump Squat x 5

1120 Posterior Chain Circuit x 10 ea

Week 4

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x 10m length / 10 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 4-5 sets; 60s rest.
High Pull x 6
Squat Thruster x 6
Alternating OH Press x 6 ea
Split Bent Over Row x 6
Push- Up x 6

Mini Leg Circuit - 5 sets; 30s rest
Squat x 5
Lateral Lunge x 5 ea
Step Up x 5 ea
Squat Jump x 5

BIG 5
Stir the Pot 5 x 5 ea
Deadbug 5 x 5 ea
Hollow Hold 5 x 7s hold
Side Bridge 5 x 7s hold
Bird Dog 5 x 7s hold

Day 2

Warm-up - add others as needed

Primer Circuit
2-3 cycles, 6 x ea exercise, no rest
20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead

Basic Med Ball Rotations - 10m each
Repeat 2 cycles
Rest as needed between.

Super 7 circuit.
3-5 sets. 60 sec rest
Elevated Push-Up x 10
Squat Jump x 10
Hollow 100 x 20s
Step-Up x 10 ea
Stationary Over the Top x 10-20
Med Ball Slam x 10
Walking Lunge x 10-20

Day 3

Warm-up - add others as needed

3 x 40-60s Skip
Overhead Stick Squat 3 x 6
Multidirectional Jump Series 10 ea
Med Ball Runners Touch 3 x 5 ea
Crab Crawl Fwd Back 5m / 10 reps
Hip Thruster 10 reps
Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s
Jump Squat + Squat Jump 3 x 5 ea
1Arm Dumbbell Snatch (15lbs) 3 x 5 ea
King Kong 3 x 10
Split Bent Over Row 3 x 10 ea
Elevated Push-Up 3 x 8 or
Crush Press 3 x 10

Postural Strength
Modified Curl-Up 3 x 10s each side
Torsional Buttress 3 x 5-10s each side
Side Bridge w/ thread 4-5 x 5 reps
Anchored Foot Bird Dog 4-5 x 10s hold

How to Hold on to Your Sprint Speed as You Age

Use it, or lose it.

DIY Safety Straps for $40.

Make safety straps for squat rack, save $80.

4 Week Home Strength Routine

Before you begin.

Week 1

Week 2

Day 1

Day 2

Week 3

Day 1

Day 2

Week 4

Day 1

Day 2

Day 3

Running Toolbox Spotlight: The Long Run, Part 2.

Running Toolbox Spotlight: The Long Run, Part 1.

Running Toolbox Spotlight: Interval Blending

Running Toolbox Spotlight: Alterations

Running Toolbox Spotlight: Strides.

Kin+ Sunday Summer Trail Run Social

Kin+ Sunday Summer Trail Run Social

Run #1: Glenridge Quarry. Sunday July 15th. 8:00 am.

Nuances of Prescription: It matters.

Endurance Adaptations: Prescription Implications.

Are you bulletproof?

Benefits of Kin+ Strength Training for Running.

Priorities When Injured: Cross Train!

When is it okay for a child to start running?

Connect & Contact

Use it, or lose it.

Make safety straps for squat rack, save $80.

Before you begin.

​Week 1

Week 2

Day 1

Day 2

Week 3

Day 1

Day 2

Week 4

Day 1

Day 2

Day 3

Run #1: Glenridge Quarry. Sunday July 15th. 8:00 am.

Connect & Contact

Week 1