Why is Repetition So Important?

The old joke, “ Ya mean I gotta do that more than once?” about holds true throughout the Perfect Method.  To make progress in any area of your training, you need to repeat your effort using the appropriate movements or resistances, your technical skills using the correct mechanics or your behaviors using the correct choices. [...]


How Do I Build Cardiovascular Endurance?

One of the primary goals of cardiovascular conditioning is to increase blood flow to the muscles and delay the onset of fatigue.  Before beginning a training regimen,  know what you're trying to accomplish and how to measure your progress. Understanding Target Heart Rate The process begins with measuring the capacity parameters of cardio performance using [...]


What’s the Runner’s Strength Workout?

Strength is the foundation of all human performance, even in our everyday living activities.  Without strength, nothing else can happen. Strength is also the prerequisite for endurance.  As we shared in the Fundamentals of Conditioning, endurance comes from repetition and steady increases in duration. While flexibility, balance,  power and speed develop in tandem, strength is [...]


How Do I Develop Speed, Power and Coordination?

The following are current and common use of the terms considered as the foundations of performance: STRENGTH: The capacity of a muscle or muscle group to exert force against a resistance ENDURANCE: The capacity of a muscle or muscle group to continuously perform repetitive actions FLEXIBILITY: The ability of the skeletal components to move smoothly from one body posture to another AGILITY: The ability to move quickly and effectively from one place to another BALANCE: The ability to maintain a solid base of support or from one leg to the other without losing control of body stability POWER: The capacity of a muscle or muscle group to exert maximum force in a continuous direction for specific time. SPEED: The ability to move quickly in a linear direction utilizing maximum power COORDINATION: The ability of the body to implement specific sequential actions that result in patterns which create desired performance


What are the Different Types of Runners?

Let's look at the structure of muscle fibers.  There are two classifications:  TYPE 1 are considered “fast twitch muscles” and  they contribute to short bursts of exertion; and TYPE 2 are “slow twitch muscles” which contribute to prolonged or endurance performances.  All skeletal muscles are really a combination of these TYPES, but training adapts them [...]


What are the Fundamentals of Conditioning for Runners?

Walking, jogging and running are nothing more than losing and regaining balance, in specific patterns at various speeds.  Sprinters, middle distance, marathoners, wide receivers and lineman EACH require different skills. The Perfect Method  believes that reaching one's unique potential requires a combination of the basic fitness factors, correct biomechanics and the psychological readiness to perform [...]