Strength & Conditioning for Distance Runners
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Transcript of Strength & Conditioning for Distance Runners
STRENGTH & CONDITIONING FOR DISTANCE RUNNERS
The Janes Elite Track club Presents
STRENGTH TRAINING OBJECTIVES
Injury Prevention Laying foundation for base training
Correcting strength imbalances
Improved running economy Consistency and fast times
PROGRAMMING Gradual introduction of resistance Emphasis on correct form Strength program should mirror the
intensity and duration of running program
Functional Free Weight Circuit Training
MOBILIZATION
• Warm-up technique• Recovery Strategy • Pain Relief
*Can be performed before, during and post workout
ACTIVATION OF KEY STABILIZERS
Gotta have buns hun! “hip hinge strategy” for squats
Thick thighs save lives adductors, quads and hamstrings
Hard Core Abdominals
Move side to side Incorporate lateral movements and external hip rotation
Ankles and Arches
KEY STABILIZATION DRILLS
Clams (with or without side plank)
Hip abduction Hydrants Abdominal march Dead Bug Brace squat Progression: 3x20”/ 2x30” / 1 minute hold.
Graduate to a more difficult color when athlete can hold correct form twice for 1 minute.
STRENGTH PROGRESSION
Squats Lunges Step downs Pistol squats Crab walks Single leg RDLS Split squat Lateral Lunge
UPPER EXTREMITY/ MID-BACK ROWS HAB Front and side raises
Overhead Press Tricep Extension Running arms Push Ups Pull-ups
BALLISTIC/ PLYOMETRIC TRAINING
Conditions joints to sustain impact
Double leg ballistic single leg Got hops?
Add a hop to strength progressions
-Do not perform with weights. -Perform a low number of sets and reps. -Jump only on soft surfaces- not asphalt.
RUN HEALTHY! STAY IN TOUCH!
@thejanesracing
@JanesElite
www.facebook.com/The-Janes-Womens-Elite-Running-Team
www.thejanes.net
www.thejanes.net
www.thejanes.net
www.thejanes.net
www.thejanes.net