Track and Field Toolbox

The Hybrid Squat: Improving Speed and Power

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This article was provided by Training & Conditioning

By Chip Sigmon & Amy Holcombe

The hybrid squat is an exercise that combines a single-leg squat and a single-leg deadlift. I stumbled onto this movement when visiting a physical therapist for a lower leg injury.

The hybrid squat is highly effective because it:

  • Is a unilateral movement that places stress on the ankle, knee and hip joint. All three joints have to stabilize the entire body during the movement.
  • Produces force application. Due to the continual force being applied by the foot to the ground during the concentric and eccentric phase of the movement, the muscles of the hip and glutes are placed under a constant load. When sprinting, this force application is produced by the gluteus maximus, adductor magnus, hamstrings, hip flexors and quadriceps. The hybrid squat brings into play all of these muscles.
jboelhower / Pixabay

Orthopedic, neurologic perspectives

For a movement to be truly functional, it must have both efficient structural and neuromuscular functioning in a smooth, coordinated motion.

“Structural dysfunctions affect the body’s capacity to assume and perform optimal postures and motions. Neuromuscular dysfunctions cause repetitive, abnormal and stressful usage of the articular and myofascial system.”¹ Therefore, to be efficient, one must have efficient mechanical ability of their structures and muscular control/coordination to perform the activity.² The question one might ask is: How well are both the structural and muscular components working together to create the most efficient movement for the athlete?

The joint biomechanics required for an efficient hybrid squat include the spine, hips, knees and ankles. The spine should be in a neutral alignment and balanced to allow center of gravity to be above the standing foot. The required movement of the hip is flexion of the pelvic femoral joint. This movement allows the deep stabilizers of the core to engage early in the movement to provide the greatest amount of trunk stability. Knee flexion will reveal tracking over the second ray, along with dorsiflexion of the ankles with subtalur joint mobility, spreading of rays, and distribution of weight to allow a steady base of support.

Muscular control required for an efficient hybrid squat are those around the joints previously mentioned. Trunk stabilizers are the multifidi, transverse abdominis, and both oblique muscle groups. To be useful, these muscles must fire first to provide stabilization prior to the global muscles firing. Those global muscles include parasinals, superficial abdominals and quadratus lumborum. The hip stabilizers include gluteals, hamstrings, quads, adductors and abductors.

   » ALSO SEE: Post-lifting stretches to increase flexibility, decrease soreness

Smooth, coordinated movements allow control of hip joint flexion and for continued balance arthrokinematics of trunk and lower extremities. For appropriate and powerful knee control, there must be co-contraction of quadriceps, hamstrings and proximal gastrocnemius. Lastly, the task requires isotonic control of ankle and foot intrinsic musculature.

This hybrid squat is a functional movement that incorporates the deep stabilizing muscles of the entire trunk and lower extremities that work in conjunction with global musculature and efficient arthrokinematics to provide appropriate weight acceptance into the lower extremity to allow for power, control and function. When putting this movement into practical applications for athletes, the hybrid squat is implemented before most squat, deadlift and clean variations. It’s also implemented before a lot of speed, agility, and movements including the prowler or sled pulls.

The force application of driving the foot through the ground during both the concentric and eccentric portions of the movement is a great “movement prep” for any lower extremity exercise, especially when it comes to sprinting. While sprinting, the force-producing capacities of the athlete are fundamental to achieving optimal stride and length with maximal speed.3,4 The hybrid squat can play a role in helping the athlete produce greater force during each stride.

Examples of workouts

Three sets of eight to 10 reps can be completed before any multijoint exercise previously mentioned, including the push press. Our athletes start out using 15- or 20-pound dumbbells and progress from there.

During speed and plyometric work, athletes perform eight to 10 reps on one leg of the hybrid squat. After the 10th rep, they sprint 15 to 20 yards. Perform the hybrid squat on the other leg, and immediately sprint the same distance with sets of five to eight (each leg performed equals one set). The same can be done with plyometric work. Follow eight to 10 reps of the hybrid squat with three reps of double- or single-leg box jumps. I suggest five sets.

hybrid squat movements

Contrast training — when the athlete performs an explosive movement right after an exercise that requires strength — is another great way to help athletes increase speed and explosiveness.5

Photo 1 shows the starting and finishing position. With a dumbbell tucked into the lower chest and upper abdominal wall, the athlete’s hips are hinged to where the glutes are out and the upper and lower back (thoracic and lumbar spine) is neutral and remains in this position throughout the entire movement. While descending, the athlete drives the foot through the ground applying as much force as possible. When ascending, the athlete continues to drive the foot through the ground while maintaining good form. The athlete comes up, just short of vertical. This helps keep as much force production into the ground as possible. The athlete will know if they’re generating enough force by the muscular contraction of the glutes.

Tempo should be in the three- to four-second range in the eccentric and concentric phases of the movement.

Photo 2 shows the midpoint of the movement. While in the eccentric and concentric phase of the movement, it’s important that the knee tracks in line with the second ray (the toe beside the big toe) of the foot. The athlete continues to keep the dumbbell tucked into the lower chest and upper abdominal wall. This helps keep the spine in a neutral position.

In photo 3, notice that in the bottom position the athlete’s shoulders are only slightly higher than the hips, much like a regular deadlift. There should be a smooth transition between the eccentric and concentric phase of the movement, with the dumbbells remaining tucked into the torso as much as possible.

The benefits

There are many advantages to this unilateral movement. From a proprioception single-leg balance exercise, using the hybrid squat to increase strength of the lower extremity — or to help increase force production or even used in contrast training — can be a valuable tool in your quest to help athletes improve strength, power and speed. Research suggests that improvements with unilateral training may be more immediate (e.g., six weeks) than improvements in bilateral training, yet do not continue after initial increases.6

Implementing the hybrid squat into certain phases of your program, such as the preseason, is possible. The lists of ways to implement the hybrid squat are endless, only limited by your passion and creativity.

References

  1. Rational Manual Therapies; Chapter 11, Proprioceptive Neuromuscular Facilitation, Greg Johnson, Vicky Saliba Johnson.
  2. Institute of Physical Art Link »
  3. From NSCA Select, Adapted, by permission, from G. Schmolinsky, 2000, Track and Field: The East German textbook of athletics (Toronto Sports Books), 122-123
  4. Chris Beardsley, S&C Research columnist, page six Link »
  5. Nick Tumminello, Contrast Training for Strength, Size and Power, 05/11/09 Link »
  6. Ramsey, Nijem, Single-Leg and Double-Leg Training Implications for Basketball, NSCA Coach 3.1, NSCA.com, page 11

Chip Sigmon, CSCS*D, RSCC*E, USAW, CISSN, is the owner of Sigmon Sports Performance and Sigmon Executive Personal Training in Charlotte, North Carolina. He has been in the strength and conditioning field for over 40 years.

Amy Holcombe, PT, DPT, CFMT, is a manual physical therapist. She has her manual functional therapy certification and is a primary instructor for The Institute of Physical Art, teaching continuing education for physical therapists.


Reacting to Signs of Overtraining

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This article was provided by Training-Conditioning

By Terry Favero

Terry Favero PhD, is Professor of Biology and Conditioning Coordinator for the women’s soccer team at the University of Portland. He has also worked with the U.S. Olympic Development Program

Athletes—and Strength/Conditioning Coaches and Sport Coaches—are taught one guiding principle that extends well beyond athletics: The harder you work, the more success you’ll achieve. It’s a principle that is generally very accurate.

However, there’s another phrase that also holds true for all facets of life…including athletics: Taking something to the extreme is bad for you.

Given our culture, it’s not surprising that overtraining can occur with competitive athletes who strive to excel in competition. That’s why Strength & Conditioning Coaches need to have procedures in place to prevent “Overtraining Syndrome.”

In an article on the Training & Conditioning website, “Too Far, Too Fast,” Dr. Terry Favero writes that Overtraining is defined as “the result of an imbalance in the training-to-recovery ratio–too much training and competing and too little recovery and regeneration. The difficulty is deciding just what constitutes ‘too much’ and ‘too little.’

“Athletes enhance performance by overloading the body and then allowing it to recover,” Favero writes. This stimulus-recovery process is called adaptation, and it’s a characteristic shared by all living organisms. In developing athletes, small to moderate training loads can lead to large improvements in performance if they’re implemented properly.

But while a little is good, more is not necessarily better. The adaptation process has built-in limits that govern both how quickly an athlete can adapt and their maximum capacity to endure intense training. These limitations function as safety mechanisms to protect the body from irreversible damage.”

Naturally, most coaches and athletes notice performance-related symptoms first, and may overlook the psychological clues–reduced concentration, anxiety, apathy toward training, irritability–that often precede performance deficits. But if the non-physical signs of overtraining syndrome are caught and intervention begins early, athletes can avoid the long-term effects and put themselves back on track for healthy training and adaptation.

Overtraining Prevention

As Favero write in his article, “The best-case scenario isn’t to catch overtraining syndrome in its early stages, but to avoid it in the first place. Most instances of overtraining result from poorly conceived programs that can be corrected with forethought and attention to recovery needs.”

As an example, Favero points out that, “if a preseason program does not gradually increase intensity and performance demands, athletes won’t develop a sound training base before the start of their competitive season. They may ‘play their way’ into game shape by mid-season, but the physical and mental stresses of pursuing optimal performance from an inadequate foundation will take their toll over time, increasing the risk for overtraining and most likely creating disappointing results late in the season.”

Overtraining can certainly occur for athletes who play on more than one sport at their school. Favero recommends the strength coach create “a hybrid strength and conditioning program that meets the training needs of both sports without creating overstress.” If a school doesn’t have a strength coach, then it’s important for the coaches of the two teams for which the athlete participates to communicate with each other and develop a program that works for both sports.

Symptoms

An article on VeryWellFit.com, written by fitnes consultant Elizabeth Quinn, lists the following warning signs of Overtraining Syndrome:

  • Washed-out feeling, tired, drained, lack of energy
  • Mild leg soreness, general aches, and pains
  • Pain in muscles and joints
  • Sudden drop in performance
  • Insomnia
  • Headaches
  • Decreased Immunity (increased number of colds, and sore throats)
  • Decrease in training capacity/intensity
  • Moodiness and irritability
  • Depression
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injuries
  • A compulsive need to exercise

Treatment

Quinn suggests the following first steps toward treating Overtraining Syndrome.

  • Rest and recover. Reduce or stop the exercise and allow yourself a few days of rest.
  • Hydrate, Drink plenty of fluids and alter your diet if necessary.
  • Get a sports massage. This may help relax you mentally and physically.
  • Begin Cross Training. This often helps athletes who are overworking certain muscles or suffering from mental fatigue.

Quinn mentions out one thing: “New evidence suggests that low levels of exercise during the rest period, which is labeled ‘active recovery,’ speeds recovery, and moderate exercise increases immunity.”

Favero points out in his article: “The good news is that access to advanced monitoring techniques, solid research, and time-tested workout strategies provides athletes and coaches today with more information about optimal training levels than ever before.”


Do the Squat and Deadlift Improve Sprinting Speed?

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This article was provided by Complete Track and Field

Based on the evidence, both in the real world and from research settings the consensus is pretty obvious that both the squat and deadlift help us run faster.

By Travis Hansen,

Do the squat and dead lift improve sprinting speed?

Since I first entered into the speed training realm, there has always been some degree of debate amongst many professionals concerning whether or not the squat and or deadlift was necessary for increasing human running speed.  In this article we will explore several studies and sub-topics and find out whether or not this type of exercise is indeed essential for a sprinter or athlete.

Before I go on though, I want to be clear that I’m not advocating either of these 2 specific exercises as the be all end all to speed training, as there are several other elements that need to be a part of an athlete’s program in order to yield maximal benefit from training.

However, based on the evidence, both in the real world and from research settings the consensus is pretty obvious that both the squat and deadlift help us run faster.  Look at several high levels coaches throughout the field and throughout history (i.e. Charlie Francis) and you will notice that they opted to integrate heavy lower body strength training at precise times throughout the annual training plan to improve performance to the highest degree possible.

Right now I want to review a handful of studies that I located on the topic.

The first study comes from Wisloff in 2004 on a large group of elite soccer players.  Please note, that about half of the research that I’m going to disclose to you references primarily team sport athletes.  At the end of the article I’ll show you why this information is still very valuable and practical for sprinters, so just stay with me.  What Wisloff found was that half-strength squat performance correlated very strongly with vertical jump height and 40 yard dash performance.

Related Article: Top 5 Sandbag Training Exercises 

The next study I found is compliments of a researcher by the name of Young from the Strength and Conditioning Journal.  Young was able to determine that relative strength (strength to bodyweight ratio) levels and quadricep development were key regulators of short sprint ability, while glute and hamstring strength along with reactive strength (force production with motion present) were largely responsible for maximum speed capacity.

Obviously, both the squat and deadlift are great training means for satisfying the initial training qualities mentioned in this particular study.  Moreover, in 1999 there was another study from Mcbride that assessed the power outputs through various exercise tests for an elite group of powerlifters, olympic lifters, and sprinters.  Power to bodyweight ratio scores were the highest in sprinters, with olympic lifters coming in a close second.

What may be surprising to some though is that the average strength to bodyweight ratio for the sprinting group was 2.5 times their own bodyweight!

Read: Body Weight Circuits 

The next study comes from Mann and his team who filmed several male and female sprinters in competition.  What they found through a thorough mechanical assessment was that strength acquisition and technical proficiency were 2 essential qualities that the better sprinters possessed.

Finally, I was able to locate 4 more studies and a credible online scientific review from Bret Contreras which indicated that either relative strength, concentric half squat strength, and or leg stiffness showed a strong relationship with either 40 yard or 100 meter dash performances.

I should also mention that there is pretty split debate it seems on whether or not general strength or specific strength is necessary for advanced level sprinters.  Everywhere I read and researched agreed that building a solid base of maximum strength will help out any novice or intermediate level sprinter, but it’s not entirely clear whether or not building a ridiculous squat or deadlift will improve an elite runner.

Here is something to consider though for elite athletes.  There is absolutely no doubt that with very low ground contact times exhibited by elite sprinters much of what is acquired under or over a heavy bar in the weight room will not transfer onto the track in terms of absolute force production, unfortunately.  But with the margin of skill sharing an inverse relationship with the level of sprinter, every little bit will count in the long run, and why not put yourself or an athlete you train in the best position to excel?

Moreover, every study showed the value of building a heavy squat or deadlift and the positive effects it had on the quadriceps, vertical force production, and acceleration levels which are important for all sprinters and athletes. 

I’m sure there are several advanced level sprinters and coaches who still undermine the value this type of training has to offer because there guys or girls are currently good enough, or they are apprehensive for whatever reason, or ignorant, but it could be a game changer, especially in longer bodytypes.

Another common issue I see relevant to this discussion is the over emphasis still placed on speed and special endurance work in many of the local track programs I see and the feedback we get from the sprinters who train with us.  I’m not sure how this relates elsewhere on a national scale, but I figure it’s worth mentioning in case anyone else encounters the same thing I do on a regular basis.

There is no doubt specific endurance training is essential to lowering times, and it’s arguably the  least labor intensive and smartest approach for beginners and intermediates, but at some point there will need to be an equal focus on both general and specific strength development for further progress, facilitated recovery, and injury prevention purposes over the long-term.

Coaching Resource: Weight Training for Speed, Power and Sports Performance 

Lastly, although all of the force gained in the weight room will not directly carryover in practice and competition, there still may be much benefit to be had physiologically.  There are several local adaptations that occur in the presence of heavy strength work in the form of squatting and deadlifting that should not be overlooked by the track and field population.

For example, increased motor unit recruitment/synchronization, local hypertrophy, and fast twitch fiber conversion to name a few.  All of which could lead to greater power and rate of force development when the time comes.  In other words, strength work could prime and potentially enhance what speed training delivers for the athlete.

In the next article, I will bring everything I have to the table on which type of squatting and deadlifting you should primarily perform if you are a sprinter or athlete, so stay tuned…


Contrast Training Method for Sprinters

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What is Contrast Training? How can it help sprinters develop more speed?

This article was provided by Complete Track and Field and is republished here with permission

By Travis Hansen

Before I dive into the details for why sprinters and athletes should utilize this type of training, I’m going to first define what it is exactly.  Contrast Training was first introduced to me by Louie Simmons at Westside Barbell.  This type of training involves a “contrast” or some source of variable resistance as you perform an exercise throughout a range of motion.  Bands and chains placed around the bar are the most common implements used to create this effect.

Contrast Training addresses the concept of “Accommodating Resistance.”  Due to changes in the detail of movement throughout an exercise, the degree of difficulty or level of resistance working against us changes automatically.  I’m sure many are probably familiar with what I’m talking about.  Take the back squat as an example.  At the top it is easier to move the load versus the bottom of the movement.  Bands and chains then ensure that you provide more resistance where the load is lower so you work harder and build strength throughout a full range of motion.

Fortunately, this style of training can provide value to your speed and power development efforts as well.  Below I’m going to introduce a few concepts, and then show you how they help

#1-Teaching Triple Extension

#2-Control and Stability

#3-Length-Tension Relationship

#4-Overload

#5-Speed and Power

This is one of the features of this style of training that I enjoy the most.  Traditionally, sprinters and athletes have regularly utilized bounding variations and other types of plyometrics to really ingrain leg drive and propulsion which creates triple extension at the ankle, knee, and hip, among other things, and I view contrast training in the same light.  It’s just another way of accomplishing this objective.

Our neuromuscular system tends to relax and quit driving during a lift as we reach lockout, or extension in a lift.  By adding a source of continuous overload via bands and chains, the muscles are forced to continue contracting harder and harder during the exercise, as we reach extension.

Triple extension is a key precursor to stiffness, vertical force production, stride length, and higher running speed, and any max effort squat or deadlift variation combined with contrast is going to reinforce the development of these abilities in the sprinter or athlete.  What is interesting is that 2 studies found that muscle activity of the quadriceps and hamstrings increased with contrast training versus non-contrast work. 1 2

Another benefit of working with bands and chains is that they require a sprinter or athlete to tighten up.  Any subtle change in body position will cause the bands to react, or the chains to sway in all directions, and we have to instantly maintain control of the bar by creating tension and stability at our joints.  I should note that even though bands and chains are generally implemented bilaterally off two legs or two arms, they can still be used unilaterally to really accentuate this effect like with sprinting.  I still think bilateral work can have some carryover though.

Control and preventing energy leaks during sprinting such as too much trunk rotation, or knee collapse is more common in beginner-intermediate level sprinters and can be remedied some with this approach, but there is still value to be had with contrast work for higher level athletes as well, which I will discuss shortly.

The next element has to deal with our muscle’s natural stretch to strength ratio, referred to as “Length-Tension Relationship.”  Quite simply, if we stretch a muscle too much it loses force potential and vice versa.  Keep in mind that this can be overcome by neural processes, and I’m referring only to the muscle here.  It’s understood that if a sprinter is too stiff when they land, then they will not rebound off of the ground and run as fast.  On the contrary, too much bend or compliancy and speed is lost.

There has to be a certain degree of pre-stretch to a muscle in order for it to act with more strength and power.  Keeping this in mind, there then becomes a standard range of motion where our muscles act most explosively during each movement.  The actual value that I located for this function is not practical and doesn’t make sense so I’m not going to reference it here.  But if you learn to analyze joint angles of the lower extremities during athletic based movements such as sprinting, jumping, and cutting it would seem that a three quarter to half squat seems to be optimal for power.  You can produce a high amount of force and express it fast at these points.

Analyzing a squat and deadlift with contrast, you will notice that the resistance and overload is peaking or near it in these ranges of motion.  Thus, you could argue that contrast training helps to optimize strength production in the ranges of motion that are common or specific to sprinting and other movements perhaps more so than straight weight alone.

Of course there is a time issue here, but working in certain ranges of motion using partial rep exercises such as: pin presses, board presses, scap drills, bridging, etc. has been shown to help develop other movements, and contrast training shares similarities to partial rep drills because you are adding an extra load at specific ranges so it may work.

Related Article: Using General Strength in the Training Regimen

Adding extra chains and bands to your max lifts does a great job at adding more total overload as well.   Athletes will be able to lift more total weight with this approach, which will create specific neuromuscular adaptations or changes that are also partly responsible for becoming faster.

For example, research has shown that strength training can induce both improved motor unit synchronization as well as rate coding. 3 4  Each of these adaptations that occur during high intensity resistance training can potentially make an athlete faster and are strongly encouraged with the use of bands and chains.

Chris Beardsley and Bret Contreras provided a tremendous amount of research on contrast training, 5, and I will disclose how their findings relate to this discussion.  The conclusion of the various studies that examined how bands and chains affected total barbell load showed that chains tend to really increase the amount of work performed in the middle part of a movement, while bands heavily increase output at the top of the movement.  6

Lastly and most importantly is the effect this type of training can have on power levels, which could have implications on running speed since power output has been shown to be integral to getting faster.  Of all the possible effects contrast training could have on performance areas, power output seemed to be the most promising according to several studies.  7 2 8 9

The benefits to be had with contrast training heavily outweigh the negatives for sprinters and athletes.  I should note that the studies referenced experienced trainees, so contrast training would definitely be a good addition for someone who has lifting experience already.  Linear and basic strength training progression systems will work great for beginners and this approach is not a must at this stage of development.  Exhaust the basics and then move to more advanced programming and techniques later on.

So let’s review.  Contrast training could help increase muscle activity levels according to emg reports which could affect sprinting performance, especially through the start and acceleration where knee angles and quad activity is higher.  This increased production from your lower body musculature will help to groove triple extension and other speed characteristics.

Control and stability are vital components that contrast training helps improve as well.

There is greater overload seen while using bands and chains in comparison to straight weight, which could accentuate neuromuscular adaptations and changes in the body.  Moreover, the overload will be provided at joint angles and phases of movement that are specific to the sprint pattern, and lastly, contrast has shown promise for developing power output which is a foundation for running speed.

Training Resource: The Speed Encyclopedia

I could not locate any direct studies of this technique on sprinters or athletes, but I still think it is definitely worthwhile, nonetheless.  I know it’s not specific, but neither is tempo work, active recovery, stretching, and other methods, and we all know they have confirmed value in a comprehensive speed training system.

Complete Track and Field is a great resource for Track and Field Coaches to find tools to help them be successful in their profession.

 

 

SCIENTIFIC REFERENCES:

#1-https://digital.library.txstate.edu/handle/10877/3344

#2-Israetel MA, McBride JM. Kinetic and kinematic differences between squats performed with and without elastic bands.  Journal of Strength and Conditioning Research 1: 190-194, 2010.

#3-Rutherford, O.M., and D.A. Jones. The Role of Learning and Coordination in Strength Training.  European Journal of Applied Physiology 55: 100-105, 1986.

#4-Schmidt, RA. Motor Learning Performance. Champaign, IL. Human Kinetics, 1991.

#5-http://www.strengthandconditioningresearch.com/2013/10/14/bands-chains/

#6-Schoepe TC. Elastic band prediction equations for combined free-weight and elastic band bench presses and squats. Journal of Strength and Conditioning Research 1: 195-200, 2010.

#7-Wallace, BJ.  Effects of elastic bands on force and power characteristics during the back squat exercise.  Journal of Strength and Conditioning Research 2: 268-272, 2006.

#8-Baker, DG. Effect of kinetically altering a repetition via the use of chain resistance on velocity during the bench press. Journal of Strength and Conditioning Research 7: 1941-1946, 2009.

#9-http://aut.researchgateway.ac.nz/handle/10292/4533

 


Middle Distance Strength Workouts

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This post was provided by Traning&Conditioning

Middle distance runners can benefit from a strength program that not only improves performances but also helps keep them injury free.

By Matthew Ludwig

Matthew Ludwig, SCCC, CSCS, is an Assistant Strength and Conditioning Coach at the University of Washington. He can be reached at: [email protected].

Last year, I was given the job of creating a strength and conditioning program for our middle distance runners here at the University of Washington. I quickly learned that the task had a few built-in challenges. Most middle distance runners haven’t spent much time in the weightroom, and many of them are skeptical, thinking that strength training will bulk them up and cause more harm than good. In addition, many middle distance runners compete in both outdoor and indoor seasons, so soreness and overuse injuries are always a concern.

I set to work designing a program that would get our middle distance runners excited about strength training, improve their performance, and help keep them injury-free. They responded by bringing home NCAA Division I outdoor titles in the men’s 800 meters and the women’s 1,500 meters. One of the keys to our program’s success has been starting off carefully and building a solid foundation. Another has been open communication between myself and Head Track and Field Coach Greg Metcalf, to ensure that the work we do in the weightroom complements the training athletes do on the track. In this article, I will outline our strength and conditioning program for middle distance runners, and detail the logic that went into its design.

SETTING GOALS

In our strength training department here at Washington, we like to work closely with our sport coaches to develop programs. Therefore, my first step in setting up the middle-distance runner workouts was to meet with Coach Metcalf. We talked about the team’s strengths and weaknesses, the athletes’ past experiences using the weightroom, and previous training they had tried. We also discussed our philosophies on the biomechanics of the sport and energy system needs. At the conclusion of our analysis, Coach Metcalf and I set the following goals for the program:

Make it doable. We wanted to develop a program that would keep our runners coming back for more. The greatest strength-training programs ever written are the ones that get done! You can pour your heart and soul into a training program, but if the sport coach does not support it or the athletes give minimal effort, you will get minimal results. Therefore, we keep it very simple in our weightroom and rely on the principle of progressive overload to establish strength throughout full ranges of motion.

Shin splints, knee pain, foot and ankle pain, calf and achilles pain, and hamstring and low back pain are common in middle distance runners because of the high volume of impact on their lower bodies. Athletes who are hurting aren’t going to be motivated to keep coming back, so we monitor muscle soreness and adjust our program accordingly, and we talk to the athletes often to find out how they are feeling. The more we show we care about them, the harder they work for us.

Establish a base. Many middle distance runners are unfamiliar with the weightroom, oftentimes because strength work isn’t stressed and because of misconceptions that lifting weights generates hypertrophic muscles that will make them look like football players. We explain to our runners that science has shown many times over that being involved in an organized strength-training program promotes muscle balance, enhances metabolic adaptations, and improves force production, joint stability, performance output, recovery rates, flexibility, structural stability, and motor development for improved balance. To receive these benefits, they first need to establish a base. Our program for middle distance runners consists of two or three workouts a week lasting 45-60 minutes each depending on the time of year.

Improve flexibility. Any time a muscle repetitively performs an action in a limited range of motion, it gradually becomes limited to that range of motion. Distance runners run straight ahead and rarely utilize their full stride length with maximal hip flexion and hip extension. Consequently, they end up with tight hamstrings, hip flexors, glutes, calves, internal and external hip rotators, and backs.

Incorporating static, dynamic, and PNF stretching into a runner’s training program can have astounding results. Our athletes always come to the weightroom after they have trained on the track, so we don’t have to spend time warming up. Instead, we focus on improving flexibility. As one form of dynamic flexibility training, we train every movement in the weightroom using the fullest range of motion possible. We finish the workout with static flexibility training and a PNF (contract-relax) program using elastic bands.

Improve core strength. To build core strength, we believe it is most important to teach the athlete to move their limbs throughout a full range of motion in space before introducing balls, gadgets, and other resistance- or balance-manipulating devices. Although these are all great tools for training, we take the time to first generate motor unit recruitment in the core through sport-specific movements like squatting, pulling, lunging, and steps-ups. In addition to these exercises, we incorporate weighted abdominal work, physioballs, and static abdominal work.

Stweak and lagging muscle groups. Although middle distance runners use their legs for most of the work they do, a large portion of their lower extremities are often underdeveloped. Common areas of lower body weakness in middle distance runners include hamstrings, hip flexors, hip abductors, and hip adductors. Most middle distance runners also display some level of weakness when asked to perform any unilateral exercise. Upper-body weaknesses typically consist of weaker posterior chains compared to their anterior counterparts. Therefore, we focus our program on strengthening these muscle groups to avoid imbalances.

GETTING STARTED

After we gather information through our needs analysis, it is time to get athletes into the weightroom for preseason conditioning. Simply introducing a training program for middle distance runners, as easy as it sounds, has proved to be more challenging than I originally thought. Track athletes at the University of Washington are very in tune with their bodies, and know two things: “The better I feel, the better I will run,” and “the stronger I am, the faster I will run.” This influences my approach to their training.

We begin by introducing basic movements to establish an understanding of the motor development the athletes currently possess. Muscle soreness has to be very limited as to not have a detrimental effect on performance. We know the first four weeks of learning a new exercise are mainly neurological, but if the muscles are being asked to perform in an unfamiliar range of motion, the risk of micro tears increases.

Remembering another of our goals, to create a training program that keeps our runners coming back for more, we are careful to not get overzealous on day one. You can always add to a program, but it is extremely difficult to undo overreaching in a short amount of time. I start with very low volume and very low intensity and slowly raise the volume from week to week. I don’t progress the athletes to more volume or more intensity until I feel they have established a sound comfort level with the load they are initially assigned.

For example, when introducing squats, we start with sissy squats holding a 10-pound plate across the chest. Sissy squats allow the athletes to keep their torsos in an upright position, and promote maximal range of motion without limitation. Hamstring strength for distance runners tends to be very weak after the first 45 degrees of hip flexion. By placing the athletes in a position to use the quads and get maximum depth, we build up to performing a back squat.

Week one consists of the following exercises to begin strengthening the lower body. Each exercise is performed with one minute of rest between exercises and sets.

Sissy squat: Three sets of five (between each set stretch hamstrings statically for 20 sec.)

Body weight step-ups: Two sets of five on each leg using 90 degrees of hip flexion (focus on using glutes and hamstrings for hip extension).

Standing single-leg hip flexion with knee extension: One set of eight each leg.

Hanging knee-ups: Two sets of 10.

At five weeks, we are able to increase the volume using the same loads to minimize muscle soreness and show the athletes that strength training can be done effectively with minimal muscle soreness. Week five training goes as follows, with 30-45 seconds of rest between exercises and sets:

Sissy squat: Three sets of 10 reps.

Body weight step-ups: Three sets of eight reps on each leg.

Standing single-leg hip flexion with knee extension: Two sets of 12 reps each leg.

Hanging knee-ups: Three sets of 15 reps.

Using this program over the first five weeks of their training in 2005-06, our athletes improved their overall ability to do work from the original baseline in week one of 53 reps to 123 total reps. During the five weeks, the load never changed. This is a very basic approach to improving general physical preparedness and diminishing recovery time.

BUILDING ON THE BASE

The training year for our middle distance runners is divided into six mesocycles: off-season, preseason, transition, in-season, transition, and postseason. Below is a detailed look at a year-long macro cycle and how we have designed the strength-training program for each phase.

Off-season (mid June to September): We conduct two full-body workouts per week, Monday and Thursday. This training cycle focuses on recovery, restoration, and repair from the high-intensity loads experienced during the season that just ended. The athletes cut back on the majority of total running volume in June and gradually increase from July to September. Strength training focuses on building strength endurance starting in week one of the off-season program with a total volume of 298 reps (excluding core work) per week and building to 520 reps by week 18 (see “Off-Season Conditioning”). Many of our middle distance runners compete in outdoor competitions in September and October, so we try to enhance both their ability to metabolize lactate and their metabolic response to training by improving oxygen consumption and fuel utilization.

Preseason (October to mid December): We progress to three full-body workouts per week. Training is now focused more on improving overall muscle strength and forcing production in preparation for the indoor/outdoor seasons. During this time period, the athlete’s volume stays at or under 120 total reps per workout (excluding core work). Set and rep ranges consist of two to four sets of five to 12 reps, depending on the exercise being performed. Athletes also spend more time with their sport coach working on their running economy and efficiency and building cardiovascular endurance.

Transition (last two weeks in December): Continuing with the three full-body workouts per week, the transition phase is a short deloading period lasting one to two weeks that allows the body to recover from off-season and preseason training. A strength-training program is still in place, but the total volume of work drops to less than 80 total reps per workout (excluding core work.)

In-season (January to May): We go back to two full-body workouts per week. The inseason is long and hard for our middle distance team, which competes in both indoor and outdoor events for five solid months. We perform two workouts per week on Mondays and Wednesdays to allow for full recovery in time for weekend events. During this time, the weightroom is more of a tool for active recovery and restoration, maintaining flexibility, and prehab or rehab work. In-season is a time of specified training on the track and the intensity must be high at every practice.

Transition (one week in May): Athletes are off from training for one week to allow a mental and physical break. This is a time for those who are competing in conference, regional, and national events to freshen up mentally and disengage for a brief period.

Postseason (second week in May until nationals): Weightroom activities are voluntary during this time, but flexibility training after every track practice is strongly encouraged.

COLLABORATE FOR SUCCESS

Throughout the season, we strive to improve communication between myself, Coach Metcalf, and our athletic trainers. Each person involved with the progress of our athletes needs to be on the same page. The success of our program revolves around open communication.

As a staff, we meet weekly to discuss current injuries, practice plans, and each athlete’s progress in the weightroom. This ensures that we avoid overtraining and that we utilize the knowledge of our sports-medicine staff to help validate our training plans. We also revisit our overall needs analysis at least twice a year, once before the indoor season and once at the conclusion of the outdoor season.

Our program at the University of Washington works very well for us and we are proud of the athletes who have dedicated themselves to it. When a middle distance runner steps on the track for competition, they know they have trained hard and can compete to their fullest ability.

Sidebar: OFF-SEASON CONDITIONING

During the off-season, our middle distance runners complete two strength-training workouts per week. Listed below are the exercises performed on each day, along with the reps and sets performed on Week One. To see a copy of the complete 18-week program, visit: http://huskystrength.ica.washington.edu.

Week 1

MONDAY

    • Back Squat: 3×8
    • Bench Press: 4×4
    • DB Step Up: 2×8, each leg
    • Wide Grip Lat Pulldown: 2×12
    • Triceps Pushdown or Push Up: 3×8
    • DB Rear Fly: 2×8

Core Work

    • Straight Leg Sit Up: 3×15
    • Seated Russian Twist: 3×15
    • Superman: 3×15
  • Lying Hip Abduction: 2×15, each side

THURSDAY

    • DB Incline Bench: 2×12
    • DB Walking Lunge: 2×10, each side
    • DB Military Press: 3×8
    • RDLs With Barbell (Hold 2 sec on bottom): 3×6
    • One-Arm DB Row: 2×10
    • Shoulder Complex*: 2×8, each exercise
    • DB Curl 3×8

Core Work

 

  • Elbow Bridge: 3×30 sec


  • Side Crunch: 2×30 sec


  • Alternating Pointer: 2×12, each side


  • Standing Hip Flexion w/ Knee Ext.: 2×10, each side


*(The shoulder complex consists of Front Raise, Side Raise, and Upright Row. Athletes do all three exercises in succession, then rest.)