The Physical Performance Show: Rich Blagrove – Strength & Conditioning Coach, PhD Exercise Physiology, Author (Expert Edition)
In episode 148 of The Physical Performance Show Brad Beer shares a conversation with Rich Blagrove – Strength & Conditioning Coach, PhD Exercise Physiology, Author (Expert Edition)
Richard is a Post Graduate Researcher, the Course Leader for Sport and Exercise Science at Birmingham City University, he has been a strength and conditioning Coach to multiple Olympic Athletes, has overseen strength and conditioning formally at The Royal Ballet Company in London and has previously been the Director of the UK Strength and Conditioning Association. In addition Richard is a well loaded Researcher having published multiple papers on all things strength and conditioning for the distance runner. One of his more recent systematic reviews being the effects of strength training on the physiological determinants of middle and long distance running performance.
In 2015 Richard authored ‘Strength and Conditioning for Endurance Running’ and inside the pages of Strength and Conditioning for Endurance Running Richard provides the arguments, the evidence and the answers. It contains everything that you need to develop your own strength and conditioning routine. Most runners are aware that strength and conditioning work can help their running but the majority are unsure of the finer details on exactly why and how.
During this episode we dive deep into the world of the how, the what and the why of all things strength and conditioning for runners.
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Listen in as we delve into the following:
- Typical Day/Week for Richard Blagrove
- The benefits of strength training
- What is strength training
- Different types of strength
- Benefits of strength training for endurance runners
- Feeling and Responding to strength training for athletes
- Awareness for young runners of strength and conditioning
- Training week plan for Runners
- Differentiation of Reps and Strengths
- Awareness in Rest and Tempo
- Training in Racing Season
- Perfect Way to do strength training
- Best Advice
- How to increase bone mineral density for runners
Show Sponsor Gold Coast Marathon
Like the Physical Performance Show, the Gold Coast Marathon encourages runners of all ages and abilities to push their boundaries and strive to complete a personal challenge. The Gold Coast Marathon is held annually on the first weekend in July and is a must do event for any budding athlete, weekend warrior or family looking for a challenge to complete together. Run for the good times at the Gold Coast Marathon. Visit the Gold Coast Marathon here.
Quotes:
“Be Consistent” – Best Advice
“Overhead pistol squats” – Physical Challenge
“Strength is the amount of force we are producing.”
“Maximum strength is the highest amount of force that muscle can generate.”
“Relative Strength is how much force you are producing per kilogram of body weight.”
“Explosive Strength is how rapidly we are developing force is short time frame.”
“Reactive Strength is a useful way in developing force in runners.”
“You don’t need to do very much volume to get stronger.”
“Vary the types of exercise you’re picking.”
“Rest session is necessary.”
“If we keep the load light to moderate it is an explosive strength training exercise.”
“Key to plyometric training is being quick on the ground.”
“You need to have at least 3 hours of recovery after a high intensity running session.”
“Be consistent by being more patient.”
“It’s really important that athletes are eating enough.”
To follow Rich Blagrove
Twitter: @rich_blagrove
Email: Richard.blagrove at bcu.ac.uk
Book: Strength and Conditioning for Endurance Running
Papers
Position statement on youth resistance training: the 2014 International Consensus
Strength Training by Children and Adolescents
Timeline:
00:00 Start
02:00 Introduction to Richard Blagrove
03:55 Welcome Richard Blagrove
04:19 Typical Day/Week for Richard Blagrove
07:25 Awareness of the benefits of strength training
09:25 What is strength training
11:50 Different types of strength
16:55 Benefits of strength training for endurance runners
26:55 Feeling and Responding to strength training for athletes
35:10 Awareness for young runners of strength and conditioning
46:00 Training week plan for Runners
50:00 Differentiation of Reps and Strengths
57:48 Awareness in Rest and Tempo
1:06:20 Training in Racing Season
1:12:00 Perfect Way to do strength training
1:21:10 Best Advice
1:23:30 How to increase bone mineral density for runners
1:27:27 Personality Question
1:29:50 Physical Challenge for the Week
1:36:58 Finish
People Mentioned
Rich Willy – Running Researcher & Physical Therapist at University of Montana Episode 132 of The Physical Performance Show
Michael Johnson – American Sprinter
Steve Ovett – former Track Athlete from England
Jared Fletcher – Assistant Professor Department of Health and Physical Education Canada
For questions and comments about this Episode
Send to the show host @Brad_Beer (Twitter)
