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
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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
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Tempo Lifting: Eccentric, Isometric, Concentric,
Isometric
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Sets, Reps, Recovery
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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
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Hip Flexors
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Hip Rotation
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Poloquin Press
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Shoulder Rotation
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Biceps to Ears
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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
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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
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Ankling
Quick Feet
A Skips
B Skips
High Knees
Back Kicks
Lunges
Side Lunges
2-4 x flying 60m sprints