Nike Running - Training Blog - Coach Jay's General Strength Videos

Coach Jay's General Strength Videos

June 23, 2009

Want to check out Coach Jay's general strength videos? Click on the routines below to access the videos then download the printer-friendly PDFs to take the routines with you wherever you go!

Myrtl Routine | Download PDF

Back Routine | Download PDF

Pedestal Routine | Download PDF

Medicine Ball Routine | Download PDF

Lunge Warm-Up | Download PDF

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don't forget, if you have training question for Coach Jay, email him here: coachjay@nike.com.

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Comments (75)

mjwoodland

can someone email me and tell me what GS mean on the coach program and where I can find the info that pertains that piece of the workout, email me at mjwoodland@gmail.com

1 year, 9 months ago

HeatherMPLS

General strengthening

http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/support#/faqs/article/15244

1 year, 9 months ago

Frank

I would like to improve my run time. What would be the best way to do this?

1 year, 9 months ago

Lisa Car

I am physically fit and have been working out most of my 50 yrs. I am currently in my 3rd season of boot camp. I ride, spin, swim, etc..No sport is ever too much for me but when it comes to running, I want to just drop from being out of breathe along with chest pain. I recently got an Inhaler for my breathing for exercise induced asthma. Why is it that I can do every exercise but jogging? This has me so confused and a bit angry as well. Can someone give me good advice?
Thanks

1 year, 9 months ago

jrperuzzi

What would be the best way to train for a Triathlon?

1 year, 9 months ago

rforemanizer

Lisa, I think you should see a sports medicine specialist. I had a patient last year with similar complaints and we had to adjust her asthma medications. Most general physicians will not change medications if the asthma is controlled 99 percent of the time but maybe you need a special regimen for your workouts. Also start with short runs, don't overdo it early in the training, let your body transition into running.

1 year, 9 months ago

linkyj

I find that it's difficult to breathe as I run. I also get a pain in my sides. This can't be happening to everyone. Does anyone have any advice on controlling my breathing as I run?

1 year, 9 months ago

rckustom

GS means general Strength

1 year, 9 months ago

TOSIN

LISA CAR,
Running is aerobic, you consume more oxygen at sea level while running than any other physical activity. ensure u break it down in this form 2mins jogging-1 minute walk x how long you intend to running or jog, this will help the lungs utilize the oxygen needed for circulation.

1 year, 9 months ago

BeckyMorgan

do you have any power walking programs

1 year, 9 months ago

lilsonicfj

wats a good work out to hit 16 minute 5k time

1 year, 9 months ago

JC Groenewald

I love these five exercises, i`m goning to use them for myself and all my athletes that I coach. Thanks

1 year, 8 months ago

Andrew

I was reading about every buddy having breathe struggel. What I do is don't talk and I also cew a piece of gum with not alot of flavor. Works for me might wanna try it.

1 year, 8 months ago

pennepette

linkyj, that's a side splint. Here's what fixes it for me. I take deeep breaths, expanding my belly as much as possible. I keep running while doing this. Usually goes away after a minute or two. If that doesn't work drink more water before running.

1 year, 8 months ago

jerzy dzierzewski

I ran last year during the spring and summer 5 miles 2-3 times a week.During the winter I worked out at a health club 4 times a week doing strength and cardio on a treadmill 2-3 miles. I am in good health and walk the golf course with my bag 2-3 times on the weekends. I also go for rides on my bike for about 30 miles but have done charity bike rides 75-100 miles.I am interested in running a marathon and want to know how many miles a week should I be runningand if you could give any other ad

1 year, 8 months ago

jmohney

I sprained my knee of all things bowling about 1yr and half ago. Used love to run, and want to start back up again to get rid of some left over baby weight.... Any exercise's to help strengthen my knee area and hamstring so I can start running... please email at jmohney3@neo.rr.com.

1 year, 8 months ago

oneltlbear

Coach program has my next run as: 6 miles, 4x4 min pickups at tempo effort with 1-2 minutes of easy running between intervals, can someone explain?

1 year, 8 months ago

browndenimgirl

why are these not available on itunes for ipod touch and ipod nano uploads? I would like to be able to take these videos on the go for my workouts.....

1 year, 7 months ago

saraleemacdonald

Hi Does the Heart Rate Strap link to an Ipod Touch?

1 year, 7 months ago

Delpech

What means GS in the training programs comments?

1 year, 7 months ago

rocky_rex

breathing is a hard one and can discourage many of us to continue running. A friend told me several years ago to focus on breathing while running.Try this: step one breath in(nose), step two breath in (nose), step 3 breath out (mouth), step 4 breath out(mouth). Repeat. Your trying to keep a rhythm of breathing that conisides with your steps as your running. Once you have this down your breathing will greatly improve and your sides pains will disappear.

1 year, 7 months ago

Bluegirl18

can someone email me and tell me what GS mean on the coach program and where I can find the info that pertains that piece of the workout, email me at apalm18@gmail.com

1 year, 7 months ago

kamran77

Is there a way to import these videos to my Ipod Touch??? I paid like $120 for the shoe and 20 bucks for the Nike Sensor. The least thing Nike can do is make these videos compatible with Ipod Touch.

1 year, 7 months ago

Phikap64

gs refers to general strength exercises and I believe any of these workouts count . Hope this helps

1 year, 6 months ago

achilles01

Any running program for dizzy people.. Conducted an executive check-up and only diagnosed for anxiety. Already running for 5 years (3km 3x a week). Thanks

1 year, 6 months ago

GladyGirl

um general strength. i think

1 year, 6 months ago

imakeithappen

I am just statring to run, I would love to run in a Marathon by next year. How do I start?

1 year, 6 months ago

mukate08

I second rocky on the in through the nose out
through the mouth... an old track coach started
me on it when I thought I was going to die every
day during practice and it really helped... also, I
find sometimes it helps to breathe out somewhat
forcefully when you have side pains.

also, GS= general strengthening... that's what the
videos on this page are for

hope it helps

1 year, 6 months ago

hayley marie

So i recently graduated from high school. I have been running for three almost four years now, but college is starting and i haven't kept my running up and i'm unsure of how to get back into it or if i even want to. Yet i haven't been able to find my way back. Help?!

1 year, 6 months ago

ricanicas

Great routine, but i have a question, for men´s what is the correct, pedestal n medicine ball?

1 year, 6 months ago

leeanne866

What does it mean to do fartleks: 2 on and 1 off?
I know what fartleks are, but what does the 2 on
and 1 off mean?

1 year, 6 months ago

britchick74

How important is GS to do immediately before/after a run - I run in the morning and am normally pushed for time to dash off to work. Is there a downside to doing my GS in the evening separate from the run?

1 year, 6 months ago

kjf61

started running in march 2010 and having trouble with right lower leg. going to use Myrtl routine and see if that helps.

1 year, 5 months ago

adisoneill

I am just starting out. I need to lose weight and get healthy. wish me luck.

1 year, 5 months ago

bangorbabs

I started running several months ago and I've been slowly increasing my distance. I'm up to running 8-12 miles a week. I would like to add a workout that I could do on my off days that would tone the rest of my body. I have a small weight machine and yoga ball at home. I'm open to suggestions.

1 year, 5 months ago

Anthony J. Parker

when and how to registrater for NYC 2010 Nike Human Race - race date around 10/2010

1 year, 5 months ago

donksnike

my legs some times just don't want to run feel heavy and tired but after a fun they feel better maybe my style is wrong or something
your thoughts

1 year, 5 months ago

nos1037

Hi,
I'm new to running and have
injured my left calf one week
before my first 5k that combines
obstacles. it's called Rugged
Maniac. I was doing very well and
felt ready. How can I still run this
event . looking for any advise on
how to rehab and still be able to
run in a week. Thanks

1 year, 4 months ago

happyboogie

What exactly does "fun pace" mean? I think I can guess, but would like the definition. Looked all over the site. Thx.

1 year, 4 months ago

seemommyrun

I'm training for the Chicago Monster 1/2 marathon, when in week 7 I came down with a cold. I took a few days off and started back training in full force. After my FIRST run back my shins started to bother me, but I just kept running, as it was more of an annoyance. With in the next two runs, my shins were unbearably painful. I went to the dr. who suggested I rest for 2 weeks. I started running again last week, and now am in week 10 of training. I still have terrible shin splints.

1 year, 3 months ago

UXO

How does other physical activity affect the training regimen? I typically cycle 20km a day (10km to and from work on moderately hilly terrain) except for days when I run. I usually do about 3km on my running days, and am now interested in doing a 5k. Am I in danger of overtraining if I continue to cycle that amount in addition to following the 5k training?

1 year, 3 months ago