MYO CROSS MAX

6 TO 10 BLOCS (RENFO + 3'COTES + DESCENTS)

What is Myocrossmax?

Myocrossmax’ is a specific type of training which combines functional muscle-building exercises with running sessions on varied terrain. The aim is to develop both muscular strength and endurance, while simulating the conditions you might encounter during a trail race.

Session principle

The basic principle of Myocrossmax is to alternate between muscle-strengthening exercises (such as squats, lunges, burpees, etc.) and high-intensity running segments over varied terrain. This alternation allows you to work on your muscular and cardiorespiratory resistance, while adapting to the changes in pace and terrain that are typical of trail running.

Coaches' advice

• Adapt the number of repetitions per block according to your level (6 to 10 repetitions).
• Try to maintain the same uphill speed throughout the 6 to 10 blocks.

JERK - LONG INTERVALS

What is a Jerk?
It consists of a series of round trips up and down a medium gradient with no technical difficulty, while going faster and faster on the downhill sections. The session is generally divided into 3 blocks of 2, 3, 4 or 5 round trips, depending on your level. The aim is to maintain the same time on the ascent throughout the session, but to accelerate block after block on the descent.

Aims of the session :

• Develop cardio respiratory endurance.
  
• Perform round trips without interruption. 
• Work on VO2 max adapted to trail running. 
• Work on mental stamina.

Coaches' advice:

• Adapt the number of repetitions per block according to your level (3, 4 or 5 repetitions). ·
• Try to maintain the same uphill speed throughout the 4 blocks.
  

DESCENT TECHNIQUE

Objectives of the session :

• Reduce the risk of injuries (tendon, muscular, joint, traumatic, etc.).
• Don't waste time during a race or even save it !
• The muscular and cardiovascular effort is completely different compared to the climb or the flat and recovery zones: therefore complete your technical range to be more effective overall during a race.
• Allow you to descend well to be muscularly sparing.
• Recovering from a rise in cardiovascular level.

Coaches’ advice :

• Look ahead and anticipate your stride based on natural elements.
• Carry your body weight slightly forward Let yourself go to be economical and take advantage of the slope Take very quick, short strides (high cadence) !
• Don't brake! · Do not be afraid !
• Think about posture: look straight ahead, stand up straight, center of gravity forward.
• Breathe well.
• Eccentric quadriceps strengthening outside of these workouts will help you get down well.
  

Climb - Short intervals 3X 4X (1’ Climb / 30’’ Descent) - Recovery 3' downhill

What are the climbing techniques?

There are 3 main climbing techniques: running (increase pace and reduce amplitude), powerhike (hands on thighs), and fast hike (with arms swinging at the side of the body).

Objectives of the session:

• Improve stride uphill
• Mental toughness.
• Keep the same pace on the climbs
• Increase power on hills over the long term
• Cardiorespiratory interest (split uphill)
• Muscle strengthening

Coaches’ advice:

Repeat the exercise according to your level or shape: 1 to 4 series. Think about the posture: look straight ahead, stand up, center of gravity forward.

Climb technical : 2 X (2 X 4') Uphill - Downhill recovery

What are the climbing techniques?

There are 3 main climbing techniques: running (increase pace and reduce amplitude), powerhike (hands on thighs), and fast hike (with arms swinging at the side of the body)

Objectives of the session

Improve uphill technique. Choosing the technique adapted to our running style, our initial sensations. of the hill (fatigue) or even the difficulty of the hill. Increase power on hills over the long term. Cardio-respiratory (hill split) and muscular (specific strengthening) interest.

Coaches’ advice

Possible variation on the exercise: do the first half of the ogress running for 4 repetitions then finish in a walking. technique (fast hike or power hike. Repeat the exercise depending on your level or shape: 2, 4, 6 or 8 repetitions. Think about posture: look straight ahead, stand up straight, center of gravity forward.

What is myo cross max?

A training exercise combining cardio-respiratory intensity through hill work with muscular (pre)fatigue through isometric (static) contraction. It is therefore the association of a hill split with, for example here, the chair exercise leaning against a tree.

Objectives of the session

• Develop cardiovascular capabilities
• Increase muscular resistance and make muscle chains stronger, thereby reducing the risk of injury
• Increase hill power over the long term
• Getting used to running with muscle fatigue

Advice from coaches

• Adapt the number of hill repetitions according to your level (6, 8, 12 or 15)
• Think about other isometric exercises for the next sessions (maintained forward lunges, core, etc.)
• Include this type of session in your training schedule every two weeks