Marcus O'Sullivan: The Basics of Lactate Threshold Training
with Marcus O'Sullivan,
Villanova Head Track & Field and Head Men's Cross Country Coach,
4 X Olympian, 3 X World Champion,
100 Sub 4-minute miles in a 15 year pro career,
voted NCAA National Cross Country Coach of the Year in 1998.

One of the sport's most successful runner turned coach, Marcus O'Sullivan's mastery and understanding of Lactate Threshold Training for middle distance and distance runners has made him one of the most sought after clinicians in the country! O'Sullivan has a special gift of taking the science of physiology and translating it into easy-to-understand terminology, which can be applied to all levels. The key to threshold training is getting a firm grasp on the energy systems. In Part 1, O'Sullivan explains the basic physiology of the Phosphate System, the Oxygen System, and the Lactate System. With a basic understanding of these systems, you will be able to identify the threshold "line" that is the key element in prescribing appropriate training on an individual basis for each athlete. The athletes' appropriate pace is then determined by using heart rate as well as time formulas. Marcus leaves "no stone unturned" as he includes strategies for training that are systems appropriate. He will share with you a workout plan that will include the frequency and volume of a threshold workout, ultimately leading to less injury and the avoidance of overtraining. This video gives you the tools to incorporate a science with practicality for your athletes! 51 minutes. 2006. DVD.

Marcus O'Sullivan: Middle Distance Training
with Marcus O'Sullivan,
Villanova Head Track & Field and Head Men's Cross Country Coach,
4 X Olympian, 3 X World Champion,
100 Sub 4-minute miles in a 15 year pro career,
voted NCAA National Cross Country Coach of the Year in 1998.

The focus of this presentation is on anaerobic work, i.e. work that takes place "above the aerobic/anaerobic threshold line." Before O'Sullivan discusses actual anaerobic training, he shares the set-up of a training plan for the season, working back from the peak meet, including a seasonal breakdown of appropriate training phases helping to establish a solid aerobic base; Marcus presents a wide variety of anaerobic workouts which will help increase the VO2 max and the anaerobic capacity of the athlete. His delivery includes lactate infusion and diffusion - getting the athlete to build lactate in order to teach him/her to diffuse the lactate acid. Throughout the presentation, O'Sullivan offers caution regarding the hazards of over training in this energy system and offers strategies that will allow adequate recovery to avoid overtraining an athlete prior to his or her most important competition. O'Sullivan also presents workout sets that target specific race distances for the middle distance runner. He presents a segment on the importance of speed development, suggesting specific ideas to help increase and enhance the speed of the athlete without it becoming a detriment to the overall performance. 49 minutes. 2006. DVD.

Marcus O'Sullivan: Advanced Methods for Lactate Threshold Training
with Marcus O'Sullivan,
Villanova Head Track & Field and Head Men's Cross Country Coach,
4 X Olympian, 3 X World Champion,
100 Sub 4-minute miles in a 15 year pro career,
voted NCAA National Cross Country Coach of the Year in 1998.

In this presentation O'Sullivan delves deeply and precisely into a narrow and targeted focus for threshold training. He begins with a brief review of the basics of lactate training including the three energy systems used in training and their relationship to understanding how to streamline training around the "aerobic/anaerobic line." Through all of the physiological discussion, you will greatly benefit from O'Sullivan's unique knack of making the complexities of the science simple to grasp and understand. The overall goal of threshold training is to try to get the heart stronger allowing it to pump more blood, carry more oxygen, and do more work, and hence run faster. Through this methodology the athlete will run consistently faster and further throughout each season during the career of the athlete. The "advanced" aspect of the presentation is in its specificity with regard to training as it relates to an athlete's particular event. O'Sullivan includes sample workout sets that are event specific, with detailed outline on how to increase the production level of a threshold workout without adding to the volume. He deals with training each system as it fits with a season and a segment of the season. He also shares considerations for a long and short season and how competition fits into the training equation. 53 minutes. 2006. DVD.

Marcus O'Sullivan: Core Strength for Middle Distance & Distance Runners
with Marcus O'Sullivan,
Villanova Head Track & Field and Head Men's Cross Country Coach,
4 X Olympian, 3 X World Champion,
100 Sub 4-minute miles in a 15 year pro career,
voted NCAA National Cross Country Coach of the Year in 1998.

Marcus O'Sullivan is adamant that core strength is the most important aspect of strength development in middle distance and distance runners. Core strength is critical to being able to establish and maintain posture, line, and balance for a runner. In this video, Marcus O'Sullivan shares with you a core strength program that he utilizes with his team at Villanova and while working with professional athletes. Using a male and female athlete as his demonstrators, O'Sullivan takes you step by step through the core routine. The program develops strength from the knees up to the armpits working all areas in between. He shares tips on how to initially coach the early stages, progressing the program as the athletes gain in core strength. Phase I includes mat work (floor) exercises which help strengthen the frontal and lateral areas of the core including the hamstrings and glutes. Phase II includes a short but highly effective medicine ball partner routine that works to enhance the lower and middle core as well as assist in developing rotational strength and explosive power. Throughout the routine, O'Sullivan offers tips on how to execute the exercises properly and safely. This program, specially tailored to middle distance and distance runners, will serve to strengthen the core, maintaining hip stability and thereby reducing the early fatigue in the latter stages of training and racing. 30 minutes. 2006. DVD.

Marcus O'Sullivan's Becoming a Champion Distance Runner: A Champion's Journey
with Marcus O'Sullivan,
Villanova Head Track & Field and Head Men's Cross Country Coach,
4 X Olympian, 3 X World Champion,
100 Sub 4-minute miles in a 15 year pro career,
voted NCAA National Cross Country Coach of the Year in 1998.

In this candid, up close and personal presentation, World Champion Marcus O'Sullivan takes you through an amazing personal life story from his early childhood beginnings through and unprecedented 15-year professional career. He shares the experiences, which have molded his life both as an athlete and a coach, acknowledging his Villanova connection and the coaches who guided him along the way - making his goals and dreams come true. O'Sullivan identifies eight attributes that he feels are necessary to reach the highest level for both the athlete and/or the coach. With each attribute, he shares personal experiences that relate to his success as an athlete, coach, and mentor. An excellent, inspiring conversation on O'Sullivan's journey toward becoming a champion! 36 minutes. 2006. DVD.

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