USATF Podium Effort Project Middle Long Distance Running Las Vegas 2006

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USATF Podium Effort ProjectMiddle/ Long
Distance RunningLas Vegas 2006

• Strength Training Flexibility Exercises for
  Distance Runners

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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.

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Ancillary Training

• 1. Strength Training
• 2. Core Strength Training (posture, balance,
  neuromuscular proprioception)
• 3. Flexibility Training
• 4. Speed Drills

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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)

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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)

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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

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Andrew Rock (2004-2006)
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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

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Exercises for Muscle Power

• Jump Squats
• Split Jump Squats
• Close Grip Snatch
• One Arm Snatch

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Exercises for Proper Muscle Recruitment

• Arc Rows
• Swiss Table Tops
• External Shoulder Rotation
• Step Ups

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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

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Flexibility Tests

• Hip Flexors
• Hip Rotation
• Poloquin Press
• Shoulder Rotation
• Biceps to Ears
• Double Arm Row on a 45degree bench

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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

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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

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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

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Overall Body Strength

• Body Curls
• Turkish Get-Ups
• Push Ups with different hand positions

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Core Strength

• Planks
• ¼ Turn Planks
• Side Planks
• Bird Dogs
• Supine Neck Flexion
• Neck Flexion with medicine ball
• Pavel Sit Up Test

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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

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Dynamic Warm Up

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