Leg Turnover and App Updates

Let's Train

Welcome to the Acid Gambit Substack! The $5/mo helps fund espresso, zyn, merch, and database monthly payments. Thank you.

Note - I’ve been a bit delayed in posting. We are resuming the normal schedule this coming Monday. Now to the business:

Major Updates

This week and today I pushed major updates for the AG app:

1. Moved the WOD (Workout of the Day) to the WOD page

   1. Streamlining navigation, I’ve moved the Workout of the Day (WOD) to its dedicated page. By doing so I segregated WODs from your selected training program.

2. Added 3x Training Programs

   1. This is the exciting part. I’m starting with the hybrid cohort, speed cohort, and 10-miler prep to start. I will be adding more based on your feedback, including a specific milprep.

   2. Fun fact - when you start a new program you will start on W0D_ for the day you start. I hate when using other training apps you start Monday’s workout on a Friday for example. This way, you are synced up in a “feeder” week, prior to starting official training on W1D1 the following Monday from when you start.

3. Introduced a Training Program Page

   1. This is the home of the actual training programs. Here you can view individual programs and their details, as well as start a new program.

4. Display Today's Workout for your selected program on the Home Page

   1. In an effort to make your daily workout more easily accessible, I now feature the workout for your selected training program directly on the home page. As soon as you load the site, you will be greeted with today's workout.

To get started training, head to app.acidgambit.com

Now, today’s article courtesy of Lee.

Leg Turnover

Leg turnover, also known as stride frequency, refers to the number of steps a runner takes in a minute. It is a critical factor in running efficiency and speed. Increasing leg turnover involves improving the rate at which the feet push off during each minute of running. This can be achieved through specific drills and exercises that activate fast-twitch muscle fibers, such as turnover drills.

Additionally, focusing on running cadence and stride length can help improve leg turnover. Elite runners often exhibit a higher turnover with shorter strides, which is attributed to their biomechanics (the “gazelle” stride). While it is essential to work on improving leg turnover, it is also important to maintain running efficiency and avoid conscious efforts to alter characteristics of natural biomechanics, as this can lead to a loss of efficiency.

To improve leg speed, you can focus on strengthening key muscle groups involved in running, such as the quadriceps, hamstrings, and glutes. This can be achieved through specific leg exercises and strength training. Single leg exercises are particularly important for enhancing explosive speed and acceleration, as sprinting is a single leg movement. Some examples of single leg exercises include single leg wall drive, single leg explosive side step, and kettlebell single leg RDL. Additionally, incorporating speed work into your training sessions, such as fartlek training, can help increase the speed at which you can turn your legs over. Of course, we at AG love speedwork. The Speed Cohort 1 in the AG App is specifically designed to maximize your 1-mile time during a 6 week program. The appropriately titled 10-miler prep does the same for your 10-miler.

It's also important to note that deliberate yet small doses of strides, surges, and short intervals can be beneficial for distance runners to improve leg speed. Finally, building leg muscles with a variety of strength-training exercises that use heavy weights can also contribute to improving leg speed.

Some effective exercises to enhance leg speed include:

1. Fartleks: Variable-pace running that allows you to inject bursts of speed when you feel like it.

2. Single Leg Wall Drive: Stand facing a wall and drive one knee up as high as possible, then quickly alternate legs.

3. Kettlebell Single Leg RDL: Hold a kettlebell in one hand and perform a single-leg Romanian deadlift to work on balance and stability.

4. Trap Bar Deadlift with Band Hip Pull: This exercise targets the glutes and legs, essential for running faster.

5. Walking Lunge: Holding a dumbbell in each hand, step forward with a long stride and dip your back knee down to the ground to propel yourself forward.

6. Back Squat: A common exercise to improve lower body strength and power, which is crucial for leg speed.

7. Single Leg Rear Foot Elevated Split Squats: This exercise builds strength in the quadriceps, hamstrings, and glutes, vital for sprinting.

To put it all together, here is a sample 12-week speed focused plan to improve leg speed:

Weeks 1-4:

• Monday:

  • Sprints: 3-5×10 yards

  • Standing Long Jump x 10

  • Back Squats: 3×8-12 @ 70-80%

  • Split Squats: 3×8-12 each leg

  • Romanian Deadlifts: 3×8-12

• Wednesday:

  • Sprints: 3-5×40 yards

  • Bounds: 3×20 yards

  • Power Clean – 3×3-6 @ 60-70%

  • Clean Pulls – 3×3-6 @60-70%

• Friday:

  • Conditioning Circuit: Perform each exercise for 20 seconds with no rest. Repeat two times.

    • Jumping jacks

    • Sprint

    • Mountain Climbers

    • Bear Crawls

    • Push-Ups

    • Squats

    • Lunges

    • Inchworms

    • Plank

Weeks 5-8:

• Monday:

  • Mini-Hurdle Drill: 3×6 hurdles

  • Sprints: 3×5 yards, 3×10 yards

  • Standing Long Jump x10

  • Back Squats: 3×6-10 @ 75-85%

  • Split-Squats: 3×6-10 each leg

  • Romanian Deadlifts: 3×6-10

  • Reverse Hyperextensions: 3×12-15

• Wednesday:

  • Stride Frequency Drill x 3

  • Sprints: 5×50 yards

  • Bounds: 3×30 yards

  • Power Clean, 3×3-6 @ 60-70%

  • Clean Pulls, 3×3-6 @ 60-70%

• Friday:

  • Conditioning Circuit: Perform each exercise for 30 seconds with no rest. Repeat two times.

    • Jumping jacks

    • Sprint

    • Mountain climbers

    • Bear crawls

    • Push-Ups

    • Squats

    • Lunges

Weeks 9-12:

• Monday:

  • Mini-Durdle Drill: 3×6 hurdles

  • Sprints: 3×5 yards, 3×10 yards

  • Standing Long Jump x10

  • Back Squats: 3×6-10 @ 75-85%

  • Split-Squats: 3×6-10 each leg

  • Romanian Deadlifts: 3×6-10

  • Reverse Hyperextensions: 3×12-15

• Wednesday:

  • Stride Frequency Drill x 3

  • Sprints: 5×50 yards

  • Bounds: 3×30 yards

  • Power Clean, 3×3-6 @ 60-70%

  • Clean Pulls, 3×3-6 @ 60-70%

• Friday:

  • Conditioning Circuit: Perform each exercise for 30 seconds with no rest. Repeat two times.

    • Jumping jacks

    • Sprint

    • Mountain climbers

    • Bear crawls

    • Push-Ups

    • Squats

    • Lunges

In addition to the above plan, you can also incorporate the following exercises to improve leg speed:

• Fartlek

• Single Leg Wall Drive

• Kettlebell Single Leg RDL

• Trap Bar Deadlift with Band Hip Pull

• Walking Lunge

• Back Squat

• Single Leg Rear Foot Elevated Split Squats

These exercises, combined with the 12-week speed workout plan, can help you improve your leg speed and overall running performance.

Cheers.

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DISCLAIMER

This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.