WEEK 3

Run Light:

Words that come to mind when you run should be:

  • Weightless
  • Effortless
  • Elastic
  • Light

  • Quiet
  • Quick
  • Agile

Running easy is all about using your calf-achilles complex and gravity to help you glide over the ground.

This Weeks Program

For week three we are making a number of changes to the program. The knee isometrics are now part of the workouts and now the daily routine. You now only need to do these three times per week. This week sees the introduction of the basic stretches and a glute activation routine into the daily routine. The workout also  contains another new exercise; glute bridges.

  • The daily routine is still to be done every day. It now contains:
    • Foam rolling, 10 rolls each position
    • The Crouching Three stretches, 30 seconds per position each leg
    • Glute activation routine, five reps each leg for each variation
  • The workout needs to be done three times per week, with at least 48 hours rest between each one. It contains:
    • Knee isometrics, four sets of 30 seconds each leg
    • Glute bridges, three sets. See workbook for reps
  • Remember to keep logging your pain levels before and after the days program

BASIC STRETCHES: THE CROUCHING THREE

This static stretching routine helps rapidly growing teenagers and children to loosen off their tight muscles and deload their growth plates.

WARNING: Make sure you use a soft, thick cushion to protect your knees. These stretches should always be comfortable.

Always do this stretching routine after your foam rolling and prior to any strength training exercises. This routine takes approximately four minutes to complete.

Static stretching is often overlooked by athletes because it’s painful, boring and for many athletes, it’s the broccoli of sport.

Despite this, consistently stretching is one of the most high-value things you can do for your durability, recovery and vertical leap. For Osgood, it’s a brilliant way to help your tight muscles keep up with your growing bones.

To maximise your results, each position should be held for a gentle 30-second stretch. You should feel a light stretching sensation in the muscle but never any joint or back pain.

Watch the video for a full explanation of our crouching three stretches

Glute Activation

In a perfect world, every muscle would do its job all the time. Unfortunately, not all of us are biomechanically perfect, and most people have some degree of faulty muscle activation.

When it comes to Osgood, inactive and weak glutes will alter running, squatting, jumping and landing patterns and can lead to an overload of the knees and quads during sport. By maximising the activation of the glutes during movement you will create an active deload whereby the ground reaction forces of sport will be diverted away from the knees and distributed evenly through the lower body musculature. Perform this glute activation routine directly after your stretching.

Watch the video for a full explanation of our Glute Activation Routine

Glute Bridges

Glute bridges will be a big emphasis for the next few weeks of the program. Not only will you do 10 reps of them every day with your daily glute activation routine, but three times a week, you will need to do extra during your strength workout .

Glute bridges are a great exercise for building up hip and core strength without much loading or stress on the knees.

Check out the video below for some form pointers, and pay attention to the reps in each workout, as these will progressively increase.

Watch the video for a demonstration of Glute Bridges

That’s it for Week 3

Remember to ease into the stretching and take your time with the glute activation as quality is more important than speed at this stage.

See you in week four!

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