Hector - I love your workout...I try to do it at least once per week, and usually do it twice back to back for 10 minutes. The high energy background music keeps me motivated. I'm going to really focus on plyometrics and strength training through the winter for strong spring racing! Best regards.
+MrTrackman100 Your welcome! Lol, I can relate! I just moved back to Michigan. Here we're currently at 10 degree weather😨 Stay warm and keep it up champ!
+Alex A This workout is amazing for a 5k! The point of Plyometric exercises is to make you more explosive. Typically, you need to be more explosive during a 5k, since you need to sprint hard towards the end or if you're trying to pass someone to beat them. You can do this entire workout video or pick the ones you want to do in your own workout. I would recommend doing this workout or any type of Plyometric workout 2x maximum per week. It's a tough workout format that takes up a lot of energy. It's take your body a bit longer to recover and it might hinder your regular training. So, just twice per week is the sweet spot. You can still do it after a 5k. It'll help you to maintain your conditioning, speed up your metabolism for fat loss, or if you're training for another race it'll keep you race-ready! Keep it up champ!
Is this good for Track and field high school runners who want to main the 1600m and the 800m? And is it better to do this when I wake up in the morning or after a run/workout?? Love the workout!
Hi! I love your videos. I'm wondering what your recommendation is on how often to do what. I'm training for a half, running 4 days a week. Have been doing the 10 minute abs 4-5 times a week, because my core feels week. Just discovered the other videos!
+Sami Lynn That's so awesome! A half is a really good challenge to take on! So....A few questions for you... 1) Is this your first one? 2) How many weeks of training do you have left before the big day? 3) What time of the day do you prefer to run: morning or evenings? 4) Which days do you typically run (M,T,W, etc)? Btw, Thank you! I'm glad you enjoy my videos😆
Aztec Athletics Thanks for reply! 1st half, though actually this training will end on a qtr, than I plan to do a half a couple months after. Race is in 12 weeks. I run Sun, Mon, Wed and Fri. Weds being long runs. Primarily afternoons.
+Sami Lynn No problem! That's why I make these videos....to help out my fellow runners😆 Nice! Sounds like you're doing pretty good. That's a good running schedule. The days in between will help you to recover. Okay, here's my first tip. This is your first half marathon. The best goal you can have is to finish and say YOU DID IT. You may be training for a specific time goal, and that's okay. Yet, many factors can knock you off your goal pace, or you may do better than expected. So, use this first one as a benchmark. Again, the time doesn't really matter. Once you do a second half, then you can focus on beating your previous personal best. Trust me this will alleviate a lot of the stress leading up to and during your race. Next up, 12 weeks is a good time frame. You have more than enough time to get into GREAT running shape. The two main runs you want to focus on is your long run and one speed workout. Wednesday is your long run. Make sure to build that distance up to the 10-12 mile range. Then, two weeks before your race you begin to reduce your miles to allow your body to recover. The second important run is a speed workout. This is a workout where you'll be running at about 80-90% of your top speed (at this speed you'll be out of breath by the time you reach your rest breaks). This will allow you to increase your speed, build up your cardiovascular system to better handle longer distances, train your body and mind to better handle pain, and give you the kick when you need to sprint at the end. An example speed workout is 8x800m with a 400m. That just means you sprint for a 1/2 mile, then walk or jogging to recover for a quarter mile, and repeat for a total of 8 times. You can play around with the distances. Typically for a half, 800m and 1600m are good speed training distances. For you a good day, would be on Sunday. Putting it all together, M Easy Run W Long Run F Easy Run Sun Speed Workout Next step, core strength/overall strength. A good time to do a core workout: after your run. Yes, you're tired! Yet, that's exactly the point. In your fatigued state you'll force your core to work harder. An added bonus, you'll enjoy even more your post-workout meal. I would do a core workout after 1 easy run day and after your long run. Plus, a leg specific or full body workout after the second easy day in your week. No extra workout after your speed workout. Trust me! You won't have the energy 😫 Here's your week: M Easy Run + Core Workout W Long Run + Core Workout F Easy Run + Full Body Workout Sun Speed Workout Leg Specific Workout: th-cam.com/video/cdCETOyNZ8M/w-d-xo.html Full Body Bodyweight Workout: th-cam.com/video/lH0xBQxmThg/w-d-xo.html The importance of keeping your core/running muscles strong is to help avoid injuries, and improve your running economy (that means you waste less energy so you'll get fatigued less quickly). It's a really important step that most runners overlook. So, I'm glad you're taking it into consideration and and getting a head start! Wish this was helpful for you! Any more questions feel free to ask, and let me know how your training progresses!!
+Sil Will Thank you! I try to make a video like this one every two weeks that covers various workouts...trying to give you a bit of variety👍 I'm still a novice at making them, but slowly they're improving. Any requests feel free to let me know😁
Fantastic, quick, purposeful & effective for prepractice middle school cross-country team warm-ups.
Love this workout! I could only do 15-20 seconds of each move the first time but I'm going to keep trying everyday until I can do the full 30.
You can do it💪💪💪💪
Hector - I love your workout...I try to do it at least once per week, and usually do it twice back to back for 10 minutes. The high energy background music keeps me motivated. I'm going to really focus on plyometrics and strength training through the winter for strong spring racing!
Best regards.
Great video, to the point and very helpful. Just what I was looking for. Thanks!
+A Cappella Trudbol Hey, you're welcome! Glad you found it helpful 😆
Burpees killed me! 😂
😵....getting stronger in progress💪🏽💪🏽
Great workout, thanks.
guess who burned 100 calories, me! great workout, im going for round 2!
I want to try this in combinations with resistance bands for more power with my runs. More tips are welcome
Amazing hiit workout 🏋🚴💪!
Really great! Thanks for sharing this to the point workout!
Thanks. A very nice short w/o when I can't leave the house for one (snow, cold!).
+MrTrackman100 Your welcome! Lol, I can relate! I just moved back to Michigan. Here we're currently at 10 degree weather😨 Stay warm and keep it up champ!
Jump squats need to be lower
+Dippn Donuts Thank you for the comment!
thanks, this is my second video of yours. (Did the knee strengthener) Great! I agree with below - more demo less talk.
+Laura Zeffer Glad you enjoyed it😎
Same here. This is my second and first was knee strengthener. Direct to the point. 👏❤
😁
thnq so much sir. i have incresed my legs strength alot after practising ur exerises. thnq u so so much. love u sir
I was reading an article about the 1/4 squat with weight and how it increases your 40 yard dash time. Any thoughts?
more of this plyometric stuff! really enjoyed,it :) workouts r great :)
Thanks bro :)
+Éamonn Ó Béarra 😁
+Éamonn Ó Béarra Glad to hear! I'll try to make some more like this one for you in the coming weeks👍
Aztec Athletics thanks so much brother! God Bless :D
+Éamonn Ó Béarra 😁👍
how many times a week do you recomend this workout?
Thank you. this is very tiring 👍🏻
I liked it.Less talk more demo.Do I have to all of them befote a 5k?How about after?Thanks.!
+Alex A This workout is amazing for a 5k! The point of Plyometric exercises is to make you more explosive.
Typically, you need to be more explosive during a 5k, since you need to sprint hard towards the end or if you're trying to pass someone to beat them.
You can do this entire workout video or pick the ones you want to do in your own workout.
I would recommend doing this workout or any type of Plyometric workout 2x maximum per week.
It's a tough workout format that takes up a lot of energy. It's take your body a bit longer to recover and it might hinder your regular training. So, just twice per week is the sweet spot.
You can still do it after a 5k. It'll help you to maintain your conditioning, speed up your metabolism for fat loss, or if you're training for another race it'll keep you race-ready!
Keep it up champ!
@@Aztecathletics highly appreciated this explanation. It helps a lot for me, newbie runner. Thanks! 😊
Is this good for Track and field high school runners who want to main the 1600m and the 800m?
And is it better to do this when I wake up in the morning or after a run/workout??
Love the workout!
It’s better to do after a run/workout
High Knees
Skater's Step
Lateral Hops
Frontal Hops
Squat Jumps
is it useful to do this everyday?
good ...... womens can
Hi! I love your videos. I'm wondering what your recommendation is on how often to do what. I'm training for a half, running 4 days a week. Have been doing the 10 minute abs 4-5 times a week, because my core feels week. Just discovered the other videos!
+Sami Lynn That's so awesome! A half is a really good challenge to take on!
So....A few questions for you...
1) Is this your first one?
2) How many weeks of training do you have left before the big day?
3) What time of the day do you prefer to run: morning or evenings?
4) Which days do you typically run (M,T,W, etc)?
Btw, Thank you! I'm glad you enjoy my videos😆
Aztec Athletics Thanks for reply! 1st half, though actually this training will end on a qtr, than I plan to do a half a couple months after. Race is in 12 weeks. I run Sun, Mon, Wed and Fri. Weds being long runs. Primarily afternoons.
+Sami Lynn No problem! That's why I make these videos....to help out my fellow runners😆
Nice! Sounds like you're doing pretty good. That's a good running schedule. The days in between will help you to recover.
Okay, here's my first tip. This is your first half marathon. The best goal you can have is to finish and say YOU DID IT. You may be training for a specific time goal, and that's okay. Yet, many factors can knock you off your goal pace, or you may do better than expected.
So, use this first one as a benchmark. Again, the time doesn't really matter. Once you do a second half, then you can focus on beating your previous personal best.
Trust me this will alleviate a lot of the stress leading up to and during your race.
Next up, 12 weeks is a good time frame. You have more than enough time to get into GREAT running shape. The two main runs you want to focus on is your long run and one speed workout.
Wednesday is your long run. Make sure to build that distance up to the 10-12 mile range. Then, two weeks before your race you begin to reduce your miles to allow your body to recover.
The second important run is a speed workout. This is a workout where you'll be running at about 80-90% of your top speed (at this speed you'll be out of breath by the time you reach your rest breaks).
This will allow you to increase your speed, build up your cardiovascular system to better handle longer distances, train your body and mind to better handle pain, and give you the kick when you need to sprint at the end.
An example speed workout is 8x800m with a 400m. That just means you sprint for a 1/2 mile, then walk or jogging to recover for a quarter mile, and repeat for a total of 8 times.
You can play around with the distances. Typically for a half, 800m and 1600m are good speed training distances.
For you a good day, would be on Sunday.
Putting it all together,
M Easy Run
W Long Run
F Easy Run
Sun Speed Workout
Next step, core strength/overall strength.
A good time to do a core workout: after your run. Yes, you're tired! Yet, that's exactly the point. In your fatigued state you'll force your core to work harder. An added bonus, you'll enjoy even more your post-workout meal.
I would do a core workout after 1 easy run day and after your long run. Plus, a leg specific or full body workout after the second easy day in your week. No extra workout after your speed workout. Trust me! You won't have the energy 😫
Here's your week:
M Easy Run + Core Workout
W Long Run + Core Workout
F Easy Run + Full Body Workout
Sun Speed Workout
Leg Specific Workout:
th-cam.com/video/cdCETOyNZ8M/w-d-xo.html
Full Body Bodyweight Workout:
th-cam.com/video/lH0xBQxmThg/w-d-xo.html
The importance of keeping your core/running muscles strong is to help avoid injuries, and improve your running economy (that means you waste less energy so you'll get fatigued less quickly).
It's a really important step that most runners overlook. So, I'm glad you're taking it into consideration and and getting a head start!
Wish this was helpful for you! Any more questions feel free to ask, and let me know how your training progresses!!
Aztec Athletics Very helpful! Thank you! I am going to take your advice, have not been doing a speed workout at all!
+Sami Lynn 😆
Damn my legs is burning
Gud.keep it up
+Passidea Tabg 😁
عالی
Take a 30 sec break, do round 2.
0:52
Funny! :)
+Per Sakariassen 😎
Basically Les Mills body attack.
+Sil Will I didn't know who that was...jumped on google...looked him up and....very nice👌
Aztec Athletics I loved your video. Very good workout.
+Sil Will Thank you! I try to make a video like this one every two weeks that covers various workouts...trying to give you a bit of variety👍 I'm still a novice at making them, but slowly they're improving. Any requests feel free to let me know😁
If you did this barefoot you could also be getting a good foot workout.
estas bien tieso compa!!!
😂😂😂 Era la segunda toma y me andaba vomitando...en la primera toma no estaba grabando una camara🙈
2 things. 1. mans had me worried we wouldn’t get the right leg runner’s hop (we did nevertheless 🫶🏻) 2. burpees????😭c’mon now