Norwegian Record in womens long jump

European Championship BARCELONA (from ANB)

A week ago, she considered dropping out of the European Championships. But now Margrethe Renstrøm does not regret that she changed her mind.

[youtube=http://www.youtube.com/watch?v=W63QyRr_MAY]

Without the pressures and expectations, due to her knee, Margrethe Renstrøm qualified for the long jump final in Barcelona. Against all odds, she improved her Norwegian record from last year by 4cm - to 6.68m.

And was rewarded with an unexpected in the final of her  European Championship debut.

Unreal

- "This is hardly to be believe. Yes, almost unreal," exclaimed 25-year-old from Søgne when she had barely digested the record shock.

Almost a year she has struggled with jumpers knee in her right leg. Also when she beat Berit Bert´s legendary and ancient Norwegian record (6.56) in the National finals in Lillehammer last year, she was bothered by it.

- "But I have managed to keep it in check, partly by adding to the training so that the load on the right leg has become less, "says Renstrøm. But a week ago the pain worsened. It was so bad that she seriously considered dropping the whole European tour.

She had written off the final

- "But after a training session in Kristiansand Stadium last Thursday, I decided nevertheless to travel", she says.

And the regret she certainly does not today. For now, she is suddenly in the European Championship finals, she had long ago written off the possibility of.

- Early in the season there was a realistic goal. But this situation has been in the past, there has not been in my thoughts, "said Tjalve-girl overwhelmed.

- I was really happy just to come here, and had no pressure at all, "she adds.

Rises when it comes
But perhaps precisely why it was surprising result as it was - in addition to that, she apparently is a championship performer.

- Yes, I have the ability to raise me in the championship. It can often go so-so in training, but I manage to exploit the tension positive regard, "says Southerners, who either could not unsettle that first jump was dead.

- I had not completed a full jump more than once in the past month, so I was very uncertain in advance. Front of the second attempt I moved the run-half feet backwards to be sure. And it ended with a perfect board. There was absolutely no talk of a hedge jump. I just "snogging the" smiling Margrethe.

The situation reminded undeniably the Championship last year, when she was struck with a record jump by four invalid attempts. (ANB)

Switching satsfot?
Our record holder in long jump has long considered to replace satsfot.

- I did not take a chance on it now, but there is a possibility that I will do it eventually, "said Renstrøm who jumped 6.10 to bet on his left foot.

But that is enough right foot in Wednesday's European Championship finals. A final she had expected to see from the stands. Now, she is instead one of the players.

Against all odds.

Birmingham UK, GMAC & HPC Training Centre

"Nature has provided man with the possibility to enhance his abilities in extreme situations, and we need to utilise it in the training of the high class athlete." -- Prof. Yuri Verkhoshansky. More on this man´s training philosophy and systems soon….

Back in England for xmas I took the time to go back the Perry Bar training site and the Birmingham High Performance Centre to talk all day with my old friend Darren Joseph, coach to high jumpers Jordan Roach and Phillis. Also Andy Paul, a very nice old friend who´s a coach. I missed my other friends and old training partner Tom Parsons and coach Fuzz Armed, GB national high jump coach, as I got enchanted by the new Gymnastics & Martial Arts Centre (GMAC) next door.



GMAC - An excellent training centre that has been built, next to where I used to train indoors, at Alexander Stadium in Birmingham. The fact that it is only 10 meters from the athletics high performance centre is exciting for me, because sooner or later the athletes will begin to understand the value of postural gymnastic training to their performance, and when they do there are some of the best training facilities and coaches in the world ready to be used. 10 Meters is not a lot, but it can be a mile in terms of communication and understanding. It would be nice to see the physical gap between the building covered, with open access either side to a cafe that sells training recovery drinks and protein supplements. Then both world class gymnasts and athletes will have a place to discuss ideas and shared problems.

Phil Barrow is the head coach at the City of Birmingham Gymnastics Club. If you have any interest in gymnastics he IS your man, a charming individual and a world class instructor. I we had a good chat about some old friends and discussed Vincenzo Canali´s work.

Norwegian Athletics Training Conference

November 20 - 22 there was a very useful training conference at the Norwegian School of Sports Science. Here are some of the main highlights.

Vincenzo Canali - "Postural Base of Sport", this was a true eye opener. His method of ´kinetic chain´ testing and building in the body, is fundamental for all sports particularly athletics, gymnastics, swimming and all yoga/pilates. His methods are simple and straight forward, but are underpinned by an excellent knowledge of anatomy and physiology. His six phases 1) passive, 2) isometric, 3) eccentric, 4) concentric. 5) dynamic and 6) sports specific, really show how posture is the medium between which strength and technique combine to produce effective power in a sports specific movement. Since his workshop I have been incorporating his techniques with all my clients on a daily basis. I am currently working on my own presentation of his ideas with video, in the mean time you can see his work at:

http://www.stabhochsprung.com/epvc/gymnasticmovies/index.html

The presentation he gave is at:

http://www.stabhoch.com/epvc/canali_gymnastics.pdf

Plus a lot of pole vault videos relating to his work can be found at:

http://www.stabhochsprung.com/

When you understand how the body best deals with force, with regard to postural postion in the sagittal plane, it becomes obvious how and why athletes are using their bodies. For example in the high jump there are variations in technique, all of which can be justified regarding the mobility of the individuals kinetic chain, like foot up or down during the jump, lead arm position, lead knee position and sartorial strength relative to adductors and hamstring co-ordination. If you would like to discuss any of these aspects please just email or comment below.

Edvard Harnes - Strength and conditioning for jumps. I had a good chat to Edvard about his experience with the German national team, and his website can be found at:

http://www.trenerforeningen.org/

He has a lot of presentations and video at:

http://www.trenerforeningen.org/webmaster.shtml

Norwegian Athletics Training Conference

November 20 - 22 there was a very useful training conference at the Norwegian School of Sports Science. Here are some of the main highlights.

Vincenzo Canali - "Postural Base of Sport", this was a true eye opener. His method of ´kinetic chain´ testing and building in the body, is fundamental for all sports particularly athletics, gymnastics, swimming and all yoga/pilates. His methods are simple and straight forward, but are underpinned by an excellent knowledge of anatomy and physiology. His six phases 1) passive, 2) isometric, 3) eccentric, 4) concentric. 5) dynamic and 6) sports specific, really show how posture is the medium between which strength and technique combine to produce effective power in a sports specific movement. Since his workshop I have been incorporating his techniques with all my clients on a daily basis. I am currently working on my own presentation of his ideas with video, in the mean time you can see his work at:

http://www.stabhochsprung.com/epvc/gymnasticmovies/index.html

The presentation he gave is at:

http://www.stabhoch.com/epvc/canali_gymnastics.pdf

Plus a lot of pole vault videos relating to his work can be found at:

http://www.stabhochsprung.com/

When you understand how the body best deals with force, with regard to postural postion in the sagittal plane, it becomes obvious how and why athletes are using their bodies. For example in the high jump there are variations in technique, all of which can be justified regarding the mobility of the individuals kinetic chain, like foot up or down during the jump, lead arm position, lead knee position and sartorial strength relative to adductors and hamstring co-ordination. If you would like to discuss any of these aspects please just email or comment below.

Edvard Harnes - Strength and conditioning for jumps. I had a good chat to Edvard about his experience with the German national team, and his website can be found at:

http://www.trenerforeningen.org/

He has a lot of presentations and video at:

http://www.trenerforeningen.org/webmaster.shtml

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

Weight Lifting Session for Fun

OK, so here is the lifting session I have been doing about twice a week for my legs and jumping power. I fit my training in between my personal training clients, so I do it fast with as little rest as I can cope with. The lifting I will complete with in about 40 min max. For warm-up I do 2000m rowing or 10 min X-trainer, also 1 min petella (knee cap) massage each leg. Due to my weight lifting shoes being lost in the post to Norway (very upset as they were signed by Steve Smith, UK high jump record holder), I only use regular trainers and no wrist straps. My goal is to clean 100+ kg before I am 30 yrs old at the end of August 2009. Then my session, at 75 kg body weight, is:

Barbell complex 20 kg 1 set of 10 reps
Over head full squat 20 kg 1 x 10

Clean:
60 kg 1 x 8
80 kg 1 x 4
85 kg 1 x 3
95 kg 1 x 2

Full Squat (fast acceleration all the way up)
40 kg 1 x 10
60 kg 1 x 10
80 kg 1 x 10

90º Squat
100 kg 1 x 10
120 kg 1 x 10

Full Squat Wide Stance (fast acceleration all the way up)
60 kg 1 x 10
40 kg 1 x 10

Calf Raises From Step (fast and full range - 30 sec rest)
60 kg 1 x 20
80 kg 1 x 20
100 kg 1 x 20
80 kg 1 x 20
60 kg 1 x 20

15 min X-Trainer + Physio Ball sit-ups 10 kg x 100 reps

Jesus see's everything

Jesus Depena is the God of high jump research. You can find his interests at:

http://www.indiana.edu/~sportbm/research.html

I highly recommend his 1995 paper for the USA Track and Field science project. It's a cracking read!

Here are some videos from his site. These movies were obtained from a high-speed videotape taken during the 1988 International Golden High Jump Gala competition in Genk, Belgium by Dr. Bart Van Gheluwe. Depena was first made aware of this pronation problem after discussion with my old trainer Mike Dolby in the late 1980's. After seeing the videos like these he went on to define the biomechanical problem and to describe the forces and movement angles involved in take-off. Thank you very much Jesus, you are a good man.

[youtube=http://www.youtube.com/watch?v=Fwu6rjl3NDQ]

[youtube=http://www.youtube.com/watch?v=p6R8jwwYKjc]

High Jump Run-Up Calculation

DOWNLOAD EXCEL FILE CALCULATOR $10

How to calculate a curved 8 stride high jump run-up for the flop technique.
1 Curve length
2 Take-off position
3 Take-off angle
Are all important in a good run-up. This video shows how to measure the average curve thength. Then using the calculation programme the correct dimensions can be measure and marked out.

[youtube=http://www.youtube.com/watch?v=ezLnSF6xj7o]

VIDEO DOWNLOAD 15 Mb

Using the Excel file change the numbers in the red boxes. Use the technique in the video to measure straight and curve length. A good take-off angle is 30 - 35 degrees, below 30 increases the risk of medial ankle injury. The take-off position depends on run-up speed and the bar height. Higher speeds (7.5 m/s +) and bars (2.20m +) require a take-off position over 1m out from the bar (position 'y')and less than 30cm from the end of the bar (position 'x'). Junior jumpers should practice jumping from approx. x = 0,35m y = 0, 70m. This position should be decided by a high jump coach or using video analysis.

The resulting figures are the measurement where the run-up markers should be placed to visually guide the athlete through the predetermined and practiced run-up.

Norwegian Bobsled Sprint Training

Sprint training for the bobsled team at sognsvann, Oslo, 14th Sept 2008. Here is the video of some of the drills, the full session is described below. To down load for your itune/ipod/iphone CLICK HERE and go to 'download' on the right of the video.

[googlevideo=http://video.google.com/videoplay?docid=-6011551603181452633&hl=en]
Jog & stretch

20m dynamic stretch - arms forward
- arms backward
- arms across
- legs straight
- legs straight, across body
- legs straight, sideways

Drills
10m ankle roll - run x2
5m ankle roll, 5m heel flick - run x2
5m ankle roll, 5m heel flick, 5m high knee - run x2
15m straight legs x2
15m straight leg left, heel flick right x2
15m fast feet - (10 fast 10 slow x3) x2
15m single knee drive - 1234 tempo x 2
15m Holm knee hops x2

Sprints
Constant acceleration of stride tempo, length and speed
20m + 25m + 30m + 35m + 40m = 5 runs 150m

Plyometrics
Standing long jump x3
Reverse standing long jump x3
3 bounds + jump x3
3 hops + jump x3 each leg

jog & stretch

Gøteburg G.P. Womens High Jump

Folksom G.P. Gøteburg high jump competition 24/6/08
Stina Kufaas, Emma Green, Tia Halibute

[googlevideo=http://video.google.com/videoplay?docid=-1722885242110284198&hl=en]

Norwegian National Championships and Olympic Trials

I have had the pleasure of training Margrethe Renstrøm for over a year now and was pleased to see her achieve her 5th national title in that time. It was a convincing first round victory in the long jump, her only event this year, over a highly competitive Ida Macusson. The 6.33m jump equalled her non-windy personal record. This was a little short of her goal of the Norwegian record of 6.56m, which is looking ever more likely for this developing international athlete.

[youtube=http://www.youtube.com/watch?v=Lj5r6GmFE6I]

Renstrøm Box Take-Off

This is a simple variation of a box jump. The aim is too jump on to the box sideways landing in a high or long jump take-off position. This must be done by driving the take-off leg down onto the box making contact at the same time the knee and hip become fully extended. This is not a jump to 'step-up' on the box. The arms and free knee must drive up very fast to 'snap' into the take-off position on top of the box. This exercise is also good for take-off stability in the ankle joint. This exercise can be used as plyomectric drill between weightlifting sets e.g. squats.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=7945870909890326015&hl=en]

Stefan Holm Barbell and Box Runing Exercises

After my visit to kalstad, Sweden, to train with and get jumping advice from 2004 Olympic Champ Stefan Holm and his father Johnny, I have incorporated two great exercises into my jumping programmes. The first is an extension of a movement drill used in warm-up by Stefan. The difference here is that a 15 – 20kg barbell is used. This exercise requires a very fast double arm and knee drive that must be co-ordinated. The planted leg must be driven down through the floor with full hip and knee extension. If you are new to this I recommend that it is first done with no weight or wooden pole, and progressed to a full barbell. This is a true co-ordination and speed exercise, if this movement is poor, reduce the weight used. The barbell take off twits that follow are to be done slowly and develop ankle stability as well as core rotational stability. Only use a weighted barbell if you are experienced in this exercise. I recommend using a wooden pole to practice on first

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-1991349824612009262&hl=en]

The second exercise is a take-off specific plyometric drill. 3 Boxes are used 5 cm, 10 cm and a 15-20 cm. They are placed 11-12 feet apart. The aim of this exercise is to run over the boxes planting the take-off foot on the box and the opposite leg on the floor with a flat foot or toe contact. The leg used on the floor shoud not colapse and should push through with full hyperextension. The rhythm of this exercise is important and the time between the floor step and box step should be as short as possible. As a coach you should be able to hear this distinct rhythm.

Click this link to view and download

[youtube=http://www.youtube.com/watch?v=XCdRMasjBk8&feature=fvw]

Step Ups - Weight Lifting

Step ups done with around body weight on to a 15 cm high step. This is a good single leg exercise for jumpers. The low box is closer to the angle of knee flexion used in jumping than a large box. This helps event specific power co-ordination. The transfer of weight between feet must be as fast as possible with a high pic up and knee lift. A high and full, fast hip extension is essential. 3 sets of 8 - 10 reps per leg followed by plyometric box jumps between sets for max height will maintain muscle speed.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-4859274106275013959&hl=en]

Malin Fransson Long Jump at Bislett

Some jumping by Norwegian long jumper Marlin Fransson. Filmed at Bislett stadium in Oslo. As you can see the jumping is good. A nice drive leg extension and full extension with both legs on landing will be basic improvments for this young developing jumper.

[googlevideo=http://video.google.com/videoplay?docid=-3127568425483132819&hl=en]

M.Renstrøm Drills + Box Plyometrics

Bislett Saturday 21st June 08
Drill + Box Jumps

Jog + Stretch

Full Drill 3x15 m roll, flick, high knee + transition
Straight legs 2x10 m small and delicate
Straight legs 2x20 m increasing speed and stride + sprint off
Claw Backs 2x15 m increasing height

Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total

Box Jumps
Depth jump x 3 reps @ 20 + 40 cm
Depth - rebound x 3 reps @ 20 - 20 cm, 20 - 40 cm, 20 - 60 cm
3 Box 20 cm continuous + return, x 3 reps
3 Box 20 cm continuous + knee drive in air off last box, x 3 reps
3 Box 20 cm continuous, single foot on boxes, x 3 reps
5 Box 90º maze x 3 reps
40 cm Box split rebounds 3 x 6 reps
3 Box running x 3 reps @ 9 feet + x 3 reps @ 10 feet - good leg shoot and take-off knee drive through

Sprinting
Rhythm increasing runs 20, 25 30, 30 m

Jog + Stretch

M Renstrøm Weights Session

Sognsvann Friday 20th June

Vibration 3x2 mins @ 12, 20, 40 hz
Cycle + jog 10 mins

Holm Box Runs 3 @ 9 feet apart + 3 @ 10 feet apart. Right foot take off.

Barbell warm-up 20 kg

Front Squat 90º 2x6 reps @ 60, 80 kg
Back Squat 45º 3x3 reps @ 110, 120, 130 kg - explosive ( felt easy and light )

Snatch 2x6 reps @ 20, 25 kg
3x3 reps @ 35 kg - split legs

Split Jumps 20 reps @ 35 kg
16 reps @ 40 kg
12 reps @ 42.5 kg

Hold + Clap 1-5sec 3x5 reps @ 67.5, 70, 72.5 kg

Bench-press 3x3 @ 55 kg

Sprint 3x20 m - relaxed strides
Fast Feet + Hands 5x30 reps - rhythm acceleration

Wobble Board Squat 2x10 reps, 3 kg ball
Take off kicks 10 reps each leg
Take off throws 10 reps each leg, 3 kg ball

Medicine Ball 3 kg Feet up rebound throw 25 reps
Hip raise and throw 10 reps
Side twist throws 10 reps each side

Calf Raise 3x50 reps fast body weight - full range
Toe Raise 3x15 reps 8 kg

Stretch + Cycle 10 mins
Vibration 3x2 mins @ 12, 20, 40 hz

[googlevideo=http://video.google.com/videoplay?docid=-4533748086658026209&hl=en]

Oslo & Akershus Friidrett

While in karlstad the Oslo junior athletes did some high jump training. Click the picture below to view and dowland the video of some of the jumps.