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 2 hop jump 3 hop Jump 5 hop Jump 10'1" 10'4" 10'5.5" N/A 21'2" 21'6" 31'2" 31'9" 32'4" 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