Variants of general physical training (GPT) in running

Author: Konstantin Vorontsov - athletic coach.
2018-01-18

Comprehensive physical development is necessary in any sport, including running. Strengthening internal organs and systems, enhancing their functional capabilities, developing strength, speed, endurance, flexibility, agility, and improving the ability to exert willpower is impossible without physical preparation. I will discuss this in this material and provide several training options for those passionate about running.

Physical preparation is generally divided into general and special categories. Engaging in general physical training (GPT) helps to create a solid "foundation" of motor skills, strengthening the basic links of the body and preparing it for training and competitive loads.

The goal of special training (SPT) is to enhance the potential of the runner over specific distances, improve their results, and win competitions. These are two stages of development. Initially, activities to improve GPT are conducted, and then based on that, a high level of development in motor qualities is achieved through SPT. This article will discuss increasing levels through GPT methods.

I should note that the GPT program is tailored according to the set objectives and the current level of preparedness. The level of intensity, the number of repetitions, and exercises are determined individually for each practitioner. Most of the presented options do not require the use of additional equipment and can be performed outdoors. For exercises with impactful loads, a flat area with soil, grass, or synthetic covering is necessary.

Option 1

Goal - Increase Muscle Mass

I. Body Weight Exercises. These are performed "to failure" in 1-3 sets with a rest interval of 1-3 minutes. They should be incorporated into training 3-4 times a week as part of morning exercises or during the main workout after a preliminary low-intensity run.

1. Pull-ups on a bar with a standard grip/reverse grip or push-ups in various hand positions;

2. Squats on one/two legs with support and a straight back or without support in various arm positions (arms on hips, arms to the sides, arms on shoulders, etc.);

3. Simultaneous lifting of straight legs and arms from a lying position on your back or alternating lifting of straight arms and legs;

4. Twists of the torso from a lying position on your back in various variations (with simultaneous lifting of the torso and legs, with diagonal lifting of arms and legs, with partial lifting of the torso, bringing legs behind the head, etc.);

5. Straightening the torso from the side plank position (on the forearms);

6. Rising onto the toes standing on a bar or a Swedish wall, supported on one or two legs;

7. Lifting the torso in a lying position from behind, supported on one/two legs.

II. Jumping Exercises with Progression. These are performed "to failure" in 1-2 sets with a rest interval of 3-5 minutes. They should be included in training 2-3 times a week during the main workout after a preliminary low-intensity run.

1. Jumps on one/two legs both forward, backward, and sideways;

2. Alternate jumps on the left and right legs both straight forward and with a 360-degree turn;

3. Jumps on one/two legs while pulling the knees upward;

4. Jumps from a full squat or half-squat;

5. Jumping on one leg with an active swing of the other leg forward-up;

6. Alternate jumps with an active thigh swing forward-up;

7. Jumps on the left/right legs over a specified number of running steps (for example, a jump forward with the left or right leg after 5-7 running steps).

Option 2.

Goal - Developing the ability to exert force in various movements.

I. Isometric/Static Exercises are performed once with maximum tension in 2-4 sets with a rest interval of 1-2 minutes. They are included in the training 1-2 times a week.

1. Holding the torso in a half-squat position on one/two legs with support and a straight back or without support in various arm positions (hands on hips, arms to the sides, arms on shoulders, etc.);

2. "Plank" exercise on hands or forearms;

3. Standing straight on one leg with various arm positions, with the other leg bent at the knee or extended in front (arms on hips, arms to the sides, arms on shoulders, etc.);

4. Holding the body in the side plank position (on forearms);

5. Simultaneous holding of a straight torso and legs at a right angle from a lying position on your back;

6. From a lying position on the stomach, simultaneously lifting straight legs and arms and holding them in that position;

7. In a standing position, simultaneously tensing all leg muscles.

II. Jumping Exercises with a Targeted Focus. Intensity is maximum, performing from 30 to 60 push-offs. These are conducted 1-2 times a week.

1. Jumps on one/two legs both forward and backward over obstacles;

2. Jumps on one/two legs with jumping over obstacles of varying heights;

3. Jumping off one/two legs from obstacles with subsequent jumps over them or jumping forward over obstacles;

4. Jumps on one/two legs while touching an object overhead with your hands or feet;

5. Long jumps from a running start, pushing off one leg from the support and landing on two legs;

6. Jumps over obstacles with one or both hands resting on the support.

7. Side jumps over obstacles on one/two legs.

Option 3.

Goal - Increasing overall movement speed.

I. General Development Exercises are performed in 2-3 sets for 8-10 seconds at maximum speed. They are included in training 2-3 times a week.

1. Arm swings upward, sideways, in front, etc.;

2. Running with high knee lifts while supported on arms at a support;

3. Arm movements as in running in place;

4. Lying on your back, perform swinging movements with straight legs;

5. Rhythmic jumps in place on two legs with active arm movements;

6. Circular torso rotations with straight arms while standing straight and bent;

7. Circular movements with arms and legs both standing and lying on your back.

II. Sprinting (20 to 50 m) is performed repeatedly with rest intervals of 2-3 minutes, covering a total distance of 100 to 300 m 2-3 times a week.

1. Running from a standing position and starting from various positions;

2. Relay running;

3. Running with a handicap;

4. Running over obstacles;

5. Shuttle runs (3x10 m; 4x10 m; 3x15 m, etc.);

6. Running from a gentle downhill slope, gradually increasing speed.

Option 4.

Goal - Development of General Endurance

I. Cyclic Exercises are conducted 2-3 times a week starting with 10-15 minutes, gradually increasing time to 2-3 hours.

1. Ski walking;

2. Biking;

3. Swimming;

4. Skating;

5. Running at a steady pace (heart rate from 130 to 140 bpm);

6. Walking alternating with running on uneven terrain.

II. General Development Preparatory Exercises are performed before the main training session or during morning workouts. They are carried out continuously with moderate intensity for 10-15 minutes, 4-5 times a week.

1. Arm swings upward, to the sides, in front, etc.;

2. Various circular movements of the arms;

3. Various bends and turns of the torso from standing and seated positions;

4. Leg swings from standing and lying positions;

5. Twists of the torso from standing and seated positions;

6. Alternating lunges forward and to the sides;

7. Marching in place with arm swings.

Option 5.

Goal - Development of Overall Flexibility

Select exercises with a large amplitude for all joints in all directions. A variety of bends, turns, rotations, flexing, and swinging will suit the tasks at hand. Each exercise is performed in sets of 4-6 repetitions with increasing amplitude. Perform 2-3 sets with rest intervals of 10-20 seconds. All exercises should take 8-10 minutes and be done daily as part of the morning workout or included in the main training session.

It is difficult to cover all training variations, but these general physical training programs may assist in your self-directed workouts. All the presented options can be complemented with other exercises or combined with one another. The number of exercises in the sets can be adjusted up or down. For example, if you train three times a week, you can perform one option all week and then switch to another the following week. You might also do the first option in one training session, the second in the next, and the third in the third session.

When developing GPT programs, gradually increase the load, combine exercises in sets, approach your training creatively, but maintain regularity in your sessions and follow the outlined recommendations. Running workouts combined with various exercises will greatly benefit your body and help prevent injuries.