USATF Podium Effort Project Middle/ Long Distance Running

							 USATF Podium Effort Project

Middle/ Long Distance Running

       Las Vegas 2006

  Strength Training & Flexibility
 Exercises for Distance Runners
          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
• 1. Strength Training

• 2. Core Strength Training (posture,
  balance, neuromuscular proprioception)

• 3. Flexibility Training

• 4. Speed Drills
            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 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

– 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 (2004-2006)


Standing Long Jump   10'1"    10'4"   10'5.5"



2 hop jump           N/A      21'2"   21'6"



3 hop Jump           31'2"    31'9"   32'4"



5 hop Jump           51'10"   53'8"   54'8"
    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

– Jump Squats

– Split Jump Squats

– Close Grip Snatch

– One Arm Snatch
 Exercises for Proper Muscle Recruitment

– Arc Rows

– Swiss Table Tops

– External Shoulder Rotation

– Step Ups
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
–   Hip Flexors

–   Hip Rotation

–   Poloquin Press

–   Shoulder Rotation

–   Biceps to Ears

–   Double Arm Row on a 45degree bench
        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


– Building Bone Density – Rack Walk Outs

– McGill – avoiding exercises that overload
  the spine (Crunches, Sit Ups)

– Janda & Pavel Sit Up Test
         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

– Body Curls

– Turkish Get-Ups

– Push Ups with different hand positions
             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

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
•   Ankling
•   Quick Feet
•   A Skips
•   B Skips
•   High Knees
•   Back Kicks
•   Lunges
•   Side Lunges
•   2-4 x flying 60m sprints