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USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006. Strength Training & Flexibility Exercises for Distance Runners. Team Running USA.

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usatf podium effort project middle long distance running las vegas 2006

USATF Podium Effort ProjectMiddle/ Long Distance RunningLas Vegas 2006

Strength Training & Flexibility Exercises for Distance Runners

team running usa
Team Running USA
  • The goal of our ancillary training is to improve running economy, maintain muscle power (particularly as the athletes mature), as well as preventing injuries and long term postural deficiencies through overall strength & flexibility.
  • I believe that a lack of overall strength & flexibility can create long term motor skills problems as the body continually adapts to find the path of least resistance and turns away from proper running mechanics.
ancillary training
Ancillary Training
  • 1. Strength Training
  • 2. Core Strength Training (posture, balance, neuromuscular proprioception)
  • 3. Flexibility Training
  • 4. Speed Drills
strength training
Strength Training
  • Goal of Strength Training
    • Recruit greater amount of muscle fibers then when running distance events
    • Minimize ground contact time
    • Improve Posture and as a by product, improve running mechanics
    • Become a better all around athlete (Ethiopian & Kenyan model)
strength training6
Strength Training

Weight Room program:

Dennis Kline - Fitness Motivation Systems

  • Tempo Lifting: Eccentric, Isometric, Concentric, Isometric
  • Sets, Reps, Recovery
  • Weekly Layout (jumps, body weight, recovery days)
jump tests
Jump Tests
  • Weekly Test to determine future training loads
  • Single or Multiple Double Leg Hops
  • Tracking Jump History
  • Correlation between jump tests and improved performances
  • Jumps & Squats combination test
andrew rock 400 meters
Andrew Rock 400 Meters
  • 2004 – 44.66, US Olympic Team Gold Medal, 4 x 400m relay
  • 2005 – 44.35, World Championship – Silver Medal 400m
  • 2006 – 44.45, US 400m National Champion
exercises for muscle power
Exercises for Muscle Power
  • Jump Squats
  • Split Jump Squats
  • Close Grip Snatch
  • One Arm Snatch
exercises for proper muscle recruitment
Exercises for Proper Muscle Recruitment
  • Arc Rows
  • Swiss Table Tops
  • External Shoulder Rotation
  • Step Ups
exercises for reciprocal inhibition of muscle groups
Exercises for Reciprocal Inhibition of Muscle Groups
  • Triceps Push Down alternated with Biceps Curls
  • Push Press alternated with Sternum Pull Ups
  • Step Ups with Lower Leg Cable
flexibility tests
Flexibility Tests
  • Hip Flexors
  • Hip Rotation
  • Poloquin Press
  • Shoulder Rotation
  • Biceps to Ears
  • Double Arm Row on a 45degree bench
flexibility exercises
Flexibility Exercises
  • Front & Back Squats – low load, full range of motion
  • Single Leg Squats w/ Back Leg Elevated – low load, full range of motion
  • Dumbell Pullover
  • Active-Isolated Flexibility Program
injury prevention preserving the spine
Injury Prevention - Preserving the Spine
  • Building Bone Density – Rack Walk Outs
  • McGill – avoiding exercises that overload the spine (Crunches, Sit Ups)
  • Janda & Pavel Sit Up Test
overall balance
Overall Balance
  • Swiss Table Top w/ Alternating Hip Flexion
  • Dyna Disc sit with adduction/ abduction
  • Dyna Disc stand with adduction/ abduction
  • Dumbell Chest Press on Swiss Ball
overall body strength
Overall Body Strength
  • Body Curls
  • Turkish Get-Ups
  • Push Ups with different hand positions
core strength
Core Strength
  • Planks
  • ¼ Turn Planks
  • Side Planks
  • Bird Dogs
  • Supine Neck Flexion
  • Neck Flexion with medicine ball
  • Pavel Sit Up Test
speed ladder drills
Speed Ladder Drills

Quick Steps

Quick Side Steps

High Steps

High Side Steps

Hop Scotch

One Foot In/ Out of the box

Ski Slalom

Quick Hops

Quick Side Hops

Side - One Foot In/ Out of the box

Side - One Foot In Box

Switches

Single Leg Hops

Single Leg Side Hops

Single Leg Hops In/Out of the box

Single Leg Side Hops In/Out of the box

dynamic warm up
Dynamic Warm Up
  • Ankling
  • Quick Feet
  • A Skips
  • B Skips
  • High Knees
  • Back Kicks
  • Lunges
  • Side Lunges
  • 2-4 x flying 60m sprints