- Runner-Core
- NEW - Vasa Ergometer SPECIAL!
- Resistance Band Training
- Trigger Point Stability Pods
- Future Dreams Swim CD
- 'Fraid Not/Speed TubeTM
GET RESULTS, GUARANTEED! |
The Runner-CORE Training System
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Runner Core Equipment List
While Runner-CORE is designed to be an easy and intuitive system, some of the routines do require some basic, readily available pieces of equipment.
Below is a basic list of equipment, along with Coach Al's preferred source for performance equipment, www.performbetter.com!
Please note, these pieces of equipment are only recommendations for types of equipment. Any brand you may have will work just as well!
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Exercise Bands (Mini Bands)
Benefits/Uses # Can be used anywhere - on the field, at home, in the clinic or gym, or even when traveling. # Effective for both upper and lower body training. # By using bands for dynamic warmup, you can target the hip and shoulder complexes. # When used in conjunction with other exercises these band sequences can help activate the core as well as prime movers, synergists and stabilizers in the hip and shoulder area. # Use the the 9" Long band for lateral steps, leg extensions and shouilder stabilization exercises. Use the 20" long band for monster walks or for people over 6'2".
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Gymnic Stability Balls
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Airex Foam Mats # They roll up in seconds. Lightweight and portable. # User friendly-- they feel warm and comfortable. # Easy to wash, water resistant. Reversible. # Sanitized "closed cell" design makes cleaning easy. # Perfect for low impactexercise and streching. # Note: The Airex Fitline is smaller than other Airex models but is the same superior quality. It is a soft, portable mat that is perfect for exercise, yoga or stretching at home or in the gym.
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Stackable Steps # High-density poly steps for aerobics, plyometrics and sport specific training. # Safety features include rounded corners and non-slip bottom. # Priced for home use but durable enough for schools, clinics and health clubs. # Steps stack easily into grooves for storage and added heights. # Lifetime warranty.
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Weights # Sold in pairs # Perfect for group and rehab training sessions. # Will not chip or damage floors. # 3 year guarantee
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Resistance Tubing # Use anywhere-- on the field, at home, in the clinic or gym, or even when traveling. # Provides smooth, consistent resistance. # Effective for both upper and lower body training. # Includes 4'6" tubing with handles, door anchor and exercise sheet included.
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- What IS the Vasa Ergometer?
What is the Vasa Ergometer?
It's a power meter for swimming
Now you can swim at home, anytime, without the pool! Training on the Vasa Ergometer has many benefits:
Increase your sustained power & stamina
As with indoor bike training, when you swim train on the Vasa Ergometer, it’s all about sustaining power, only with the swimming muscles. Since it’s like swimming without starts, flip turns, or kicking, every stroke simulates the power requirements of an open water swim. You’ll quickly see the increases in strength, stroke power and endurance. Plus, your confidence for swimming your designated race distance will sky rocket because the numbers from the VM1 power meter don’t lie!
Improve your Freestyle technique & efficiency
Swim training on the Vasa Ergometer allows you improve Freestyle stroke technique in ways difficult to see while swimming in the water. You can see if you are “dropping your elbows”, crossing midline, or if you are applying force too soon or too late in the stroke. Practicing proper technique, including adopting an Early Vertical Forearm, will put more power in your stroke while saving your precious energy for the bike and run.
Measure your progress with the swim power meter
The Erg’s power meter allows you to measure every workout precisely with repeatable readings. Stroke Power is expressed in Watts, so you can see steady progress in your ability to sustain power for Intervals and Race simulations. The VM1 power meter measures: Power (watts), time, distance, pace/100 meters, stroke rate, and force for right & left arms.
Save time by swim training at home
Swim workouts on the Vasa Ergometer are highly efficient and productive. Customers report time savings of 30-50% over typical pool swim training. Some use the Erg to supplement pool training. Some have nearly eliminated the need to use a pool. You can calculate your estimated savings of time and money by completing this COST and TIME savings calculator.
Triathlon-specific training opportunities with the Vasa Ergometer
Practice T1 transitions
Change stroke rates to simulate “combat swimming” situations
Saves your legs for the bike and run by teaching you to use more upper body power and less kicking
Practice Early Vertical Forearm (EVF)
Also known as high elbow catch, EVF is generally understood to be the ideal arm position needed to generate the most stroke power which moves the swimmer most efficiently through the water. The Vasa Ergometer is an excellent tool to help understand the positioning as well as develop the flexibility and strength needed for success with EVF. Learn how to achieve an Early Vertical Forearm.
Why order the Vasa Ergometer from Coach Al?
For only $1899.00
in addition to the Vasa Ergometer, you'll receive:
- FREE SHIPPING!!
- a copy of Coach Al's Vasa Ergometer training DVD! (a $30 value!)
- a 1 hour phone consultation with Coach Al on the proper use and strategies for YOU to utilize the ERG to it's fullest!
- a 15% discount on coaching plans and packages from Coach Al!
If you'd like to demo the Vasa Ergometer, or incorporate this ESSENTIAL training tool into your training, please contact Coach Al through the form below!
(Direct orders, click HERE)
Make YOUR Body React Not Just Contract with
Resistance Band Training
CLICK HERE for Coach Al's exclusive access to Resistant Band Training Products!
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Trigger Point Stability Pods Includes: Stability PODS (patent pending) are the newest training tool from Trigger Point Technologies. Designed to ensure that biomechanics remain sound through intense training, PODS have a concave shape which challenge balance and symmetry causing the user to activate intense core strength. Comes as a set of 3 (Level I, Level II, and Level III of difficulty).
For more information on Trigger Point Stability pods, visit their website HERE!
Trigger Point Stability Pods - available through Coach-Al.com for a SPECIAL discount! Order one set for only $23.40 (that's a discount of 10%)!!
From Coach Al: "As the creator of Runner-CORE, it goes without saying that I wholeheartedly believe in the importance of core and functional strength training for runners and multisport athletes, to avoid injury and improve speed and power. Lately I've been using the TP Stability Pods to increase the intensity and effectiveness of many of the Runner-CORE exercises. Using them has increased the difficulty of the exercises and been lots of fun, too. The Pods create an unstable platform and force more and deeper musculature that are responsible for stability and balance, to become more involved in the execution of the exercises. This is the exact desired effect! |
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FUTURE DREAMS SWIM CD
Of all the training tools I have come across in all of my years of coaching and training,
FutureDreams Swim CD -- THE Breakthrough Learning Tool for Swimmers! Only $43 for US, including shipping and
For a limited time, this CD is available WITH SHIPPING -- |
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What is 'FRAID NOTS®?
The 'FRAID NOTS® Rope-Assisted Stretching Program® includes a special colorful rope, door strap, instruction manual, laminated sequence chart and video which depict over 15 stretches that can be accomplished in 5-7 minutes.
The rope and guide fit easily inside a work-out, golf or tennis bag, even at a work station, and serve as a constant reminder to stretch. The versatility of this product coupled with its unique attachment methods makes stretching quick, fun and easy for everyone!
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SPEED TU-BETM
The SPEED TU-BETM is a revolutionary approach to increasing strength and speed, and can create dramatic improvement for anyone involved in a sport that incorporates running or cycling. It is a well known fact that in order to run faster, you must practice running faster, utilizing such time proven methods as hill, interval and track work-outs. Yet a time-saving, highly productive method that should be implemented first is strengthening the exact muscles you use for speed in the same motion that you force them to work. The SPEED TU-BETM superbly addresses this need with 5 simple exercises contained in a 5-week program that duplicate the isolated individual movements of the muscles utilized in running.
The SPEED TU-BETM can be attached indoors or out to virtually any door, post or railing, and the program can be performed in 8 minutes or less without the need for heavy equipment or a trip to the gym. It comes complete with:
-- 1 Combination Mounting Strap -- 1 Ankle Cuff -- 1 Level 1 - 36" Speed-TubeTM
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