1. Weight Training for Track & Field Athletes Presented by: Sarah Hoffman M.A. Exercise Science-University of South Dakota CSCS (Certified Strength & Conditioning Specialist)

2. OVERVIEW oCore Strength & it’s importance oProgression of lifting oTeaching proper lifting technique oThe Different types of lifts oVarying lifts & weights oDifferent types of weight training oThe Do’s & Don’ts of USD Track & Field

3. Starting Simple: Body weight exercises Push-ups Pull-ups Sit-ups Leg lifts on bar Pillar holds Pillar lifts

4. Core Strength & its IMPORTANCE If you can’t hold your body in theses proper positions how are you suppose to do it while running, jumps, or throwing?

5. Progression of core strength

6. Developing: arm, back, & shoulder strength for a beginner athlete

7. Progression of arm, back, & shoulder strength continued…

8. Developing: Beginners lower leg strength BALANCE is STRENGTH Make sure when squatting that the knee does not go over your toe When your knee goes past your toe, it causes all the pressure to be focused on the knee

9. Lunge Matrix: A lower leg strength progression Focus on posture Make sure foot/ground contact is directly below the knee Foot always stays square Keep knee slightly out

10. Lunge Matrix Progression Arms above head Holding weight at chest Holding weight above head Matrix Low switches –Stay low –Posture –Foot contact directly below knee, – Foot square & knee slightly out Matrix Power switches –Same as Low switches except explode up as high as possible

11. Teaching Proper Lifting Technique Make sure every athlete knows how to properly lift If they are not ready, pull them back to the non weight bearing exercises, machines, or other lighter techniques (broom sticks, or PVC piping)

12. Resistance Training Exercises Arms –Bicep curls –Tri extensions –Tri push-downs Back –Bent over row –Lat pulldowns –Seated rows Calves –Standing Calf raises –Toes straight ahead –Toes pointed in –Toes pointed out Chest/Shoulders –Flat bench –Incline bench –Dumbbell flies Hip/Thigh –Hip sled –Regular squats –Single leg squats –Step-ups –Walking lunges –Deadlift –Leg curls Shoulders –Upright rows –Military press –Shrugs

13. Olympic Lifts Snatch Push Press Split Squat Snatch Powerclean Hangclean Jerk

14. Vary the lifts 3-5 week phases with a week of recovery Don’t always do the same lifts, mix it up! EXAMPLES: –Regular Squat –Front Squats –Single leg Squats –Walking Lunges –Step ups

15. Vary the weight IT’S OKAY TO LIFT ALL SEASON, BUT CHANGE IT UP!!!! Phase #1: Strength Building Phase Phase #2: Maintaining Phase Phase #3: Peaking Phase

16. After the weight room Medicine Ball/Multi Throws –Overhead backwards –Between the legs forward –Straight up throws with a squat –Lunge, Lunge, throw –OR BE CREATIVE May only need 5 reps Your body will remember the last thing you did on that day

17. Strength Building Phase Heavier phase –Usually during off season or beginning of pre-season Focus: Hypertrophy and Muscular Endurance (at the beginning) Strength & Endurance (later in the phase) Less reps More recovery

18. Maintaining Phase During the Season The athlete is training hard for specific events –Ex. Hurdling, sprinting, distance, field events Medium amount of resistance training –Make lifting event/sport specific Weight should be less than what the athlete was lifting in pre-season More Reps Less Recovery

19. Peaking Phase You don’t want your athlete to have their best performance at the first meet of the season. Want them to perform well enough to qualify for state, but best performance should come at the end of the season Lifting should be light & fast (focus on speed of bar) Few reps (rapid fire of fast twitch muscles)

20. How to choose lifts Keep the lifts sport/event specific –This will increase the likelihood that there will be a positive transfer to the sport Maintain Muscle Balance – Keep a balance of muscular strength across joints and between opposing muscle groups Agonist vs. Antagonist –Biceps & Triceps OR Hamstrings & Quadriceps

21. Do’s & Don’ts of USD We don’t use a 1RM –Can be very dangerous for inexperienced athletes We do use a 3-5RM –We use a formula to calculate a 1RM, can be found on the internet. Find a formula that best fits your athletes We do use weight belts –But not all the time, if we are lifting heavy, mostly in Olympic lifts, we require them, otherwise we use the valsalva maneuver We progress from side by side leg lifts to single leg lifts –These lifts are more track/event oriented, but each athlete must be ready to do this or they will get injured. Snatch to split squat snatch OR squats to single leg squats We don’t lift Olympic back-to-back days –Your body needs at least 48hrs. to recover from Olympic lifting

22. How to Calculate proper # of Reps & Sets % of 1RM # of Repetitions Allowed 1001 952 933 904 875 856 % of 1RM # of Repetitions Allowed 837 808 779 7510 7011 6515 Other 1RM values may vary slightly from.5%-2% from the provided table above. This table is based on a 1RM percentage, and may not accurate for athlete performing multiple sets. Essentials of Strength Training and Conditioning. Baechle & Earle. 2000

23. Questions? www.usd.edu/track Sarah.Hoffman@usd.edu track@usd.edu