1. Strength Training & Flexibility Exercises for Distance Runners
USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006
Strength Training & Flexibility Exercises for Distance Runners

2. 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.

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

4. 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)

6. 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)

7. 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

8. 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"

9. 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

10. Exercises for Muscle Power
Jump Squats
Split Jump Squats
Close Grip Snatch
One Arm Snatch

11. Exercises for Proper Muscle Recruitment
Arc Rows
Swiss Table Tops
External Shoulder Rotation
Step Ups

14. 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

15. Flexibility Tests Hip Flexors Hip Rotation Poloquin Press
Shoulder Rotation
Biceps to Ears
Double Arm Row on a 45degree bench

18. 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

19. 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

20. 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

21. Overall Body Strength Body Curls Turkish Get-Ups
Push Ups with different hand positions

23. Core Strength Planks ¼ Turn Planks Side Planks Bird Dogs
Supine Neck Flexion
Neck Flexion with medicine ball
Pavel Sit Up Test

25. 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

26. Dynamic Warm Up Ankling Quick Feet A Skips B Skips High Knees
Back Kicks
Lunges
Side Lunges
2-4 x flying 60m sprints