Strength Training for Distance Runners: A Christmas Story Doug Robinson Dallas Jesuit HS

Coaching Mistakes Failing to truly understand WHY. Validating other coaches / programs with no context. “ Any fool can make another fool tired.”

A Shift in Training Philosophy Examine preconceived ideas or opinions Training consistent with current science or data? Can it be implemented effectively?

A Shift in Training Philosophy If we have data, let’s look at the data. If all we have are opinions, let’s go with mine.” Jim Barksdale, former Netscape CEO

A Shift in Training Philosophy Know the demands of the event: Cross Country 3K86% Aerobic14% Anaerobic 5k92% Aerobic 8% Anaerobic

Training Philosophy—Why strength train? Supplement primary training Improve running mechanics—Ground Contact, Running Efficiency Strengthen bones, muscles, connective tissue—Injury Prevention

Training Philosophy—Why strength train? Purpose: Improve running economy and reduce the risk of injuries. Transfer what we are doing in the weight room to assist faster running.

Creating a Strength Plan Implementation: Time spent on primary training during a week: Running workouts = 5 to 7 days; 7.5 hours to 12 hours Time spent on secondary training during a week: Strength workouts = 2 days; 1 hour to 1.5 hour Rest: Time between workouts When adaptations occur = 7 days; 150+ hours

Creating a Strength Plan Assessment Choose exercises / movements based on need: Strengthen ankles Strengthen hips Improve mobility of hips Postural strength / stability of torso

Creating a Strength Plan Choosing a strength program based on needs: ProgramLoad (% of 1RM)RepsSetsRest Endurance60 – 70% 1RM12 – 15+1 – 330 – 60 sec. Hypertrophy70 – 85% 1RM8 – 123 – 51 – 2 min. Strength85 – 100% 1RM1 – 63 – 53 – 5 min. Power75 – 90% 1RM3 – 61 – 31 – 3 min.

Creating a Strength Plan 3 x 5 Rule: 3 – 5 Sessions per week 3 – 5 Exercises per session 3 – 5 Sets per exercise 3 – 5 Reps per set 3 – 5 Minutes recovery between sets

Creating a Strength Plan Movements: Hinge—Posterior chain movement; hip stability; postural control Squat—Anterior chain movement; hip strength & stability Pull—Posterior chain movement; torso postural control Carry—Postural control (prevent energy leaks) Push—Anterior chain movement; torso postural control

Creating a Strength Plan Exercises: Hinge—Romanian Dead Lift, Single leg RDL, Dead Lift Squat – B/W Squats, Goblet Squats, Split Squats, Lunges Pull – Pull ups, Inverted Rows Carry – Double Arm, Single Arm, Above Head Push – Push-ups, Elevated Push-ups, Walking Hands Core – Planks, Pole Runs

Creating a Strength Plan Does strength plan support training cycle? Base / general training cycle Pre-Competition cycle Competition cycle Championship / Peak cycle

Putting it All Together Ingredients Butter, for greasing the pans 1 3/4 cups all-purpose flour, plus more for pans 2 cups sugar 3/4 cups good cocoa powder 2 teaspoons baking soda 1 teaspoon baking powder 1 teaspoon kosher salt 1 cup buttermilk, shaken 1/2 cup vegetable oil 2 extra-large eggs, at room temperature 1 teaspoon pure vanilla extract 1 cup freshly brewed hot coffee Chocolate Buttercream

Putting it All Together Pre-Workout: R Raise body temperature A Activate specific muscles M Mobility of joints P Potentiation / Preparation for event-specific work

Base Training (Weeks 1 - 4) Pre workout: Lunge Matrix—daily General strength workouts following runs: 2 x 120, 80, 60 Pole Runs on grass = Ankle stiffness & core stability Planks (20 sec. holds progress to 2 x 20 sec. holds) = core strength 2 x 5 Hinge (RDL) = hip stability & posterior chain Toe Touch / Walking Hands progression = total body mobilization Post workout: Hip mobility, elevate—daily

Base Training (Weeks 5 – 8) Pre workout: Lunge Matrix—daily General strength workouts following runs, 2- 3 x week: Resistance band walks (forward, lateral) = hip strength & stability Squat (BW, Single leg) = anterior chain & hip strength Romanian Dead Lift (RDL) = posterior chain & hip stability Carry (single arm / double arm) = core stability Toe Touch / Walking Hands progression = total body mobilization Planks (40 sec. holds progress to elbows to extended arm planks + leg lifts) 2 x 120, 80, 60 Pole Runs on grass = Ankle stiffness & core stability Post workout: Hip mobility / foam rollers, elevate—daily

Pre-Competition (Weeks 9 – 12) Pre workout: Lunge Matrix or R.A.M.P warmup—daily Weight room workouts, x week, 3 – 5 reps: Squat (Goblet, Split squats) = anterior chain & hip strength Hinge (DL, RDL) = posterior chain & hip stability Carry (single arm / double arm) = core stability Pull (Inverted rows, pull-ups) = posterior torso, neutral posture Push (push-ups, elevated push-ups) = anterior torso, neutral posture Planks (elbows to extended arm planks + leg lifts) = core stability Double hops, straight leg runs = Ankle stiffness & core stability Post workout: Hip mobility / foam rollers, elevate—daily

Competition (Weeks 13 – 18) Pre workout: Lunge Matrix or R.A.M.P warmup—daily Weight room workouts, 2 x week, 3 – 5 reps: Squat (Goblet, Split squats) = anterior chain & hip strength Hinge (DL, RDL) = posterior chain & hip stability Carry (single arm, double arm); Rotation resistance (bands) = core stability Pull (Inverted rows, pull-ups) = posterior torso, neutral posture Push (push-ups, elevated push-ups) = anterior torso, neutral posture Planks (elbows to extended arm planks + leg lifts) = core stability Plyos, Double hops, straight leg runs = Ankle stiffness & core stability Post workout: Hip mobility / foam rollers, elevate—daily

Championship / Peak (Weeks 19+) Pre workout: Lunge Matrix or R.A.M.P warmup—daily Weight room workouts, 1 x 7 – 10 days, 3 – 5 reps: Squat (Goblet, Split squats) = anterior chain & hip strength Hinge (DL, RDL) = posterior chain & hip stability Carry (single arm, double arm); Rotation resistance (bands) = core stability Pull (Inverted rows, pull-ups) = posterior torso, neutral posture Push (push-ups, elevated push-ups) = anterior torso, neutral posture Planks = core stability Plyos, Double hops, straight leg runs = Ankle stiffness & core stability Post workout: Hip mobility / foam rollers, elevate—daily

Summary Begin with “Why?” Develop a philosophy based on: Demands of the sport / event Scientific principles Team needs Individual needs Integrate all facets of training for optimal performance

“It’s a funny thing about life; if you refuse to accept anything but the best, you very often get it.” Sommerset Maugham Doug Robinson Dallas Jesuit HS