USATF Podium Effort Project Middle Long Distance 讲台上的努力中长距离项目协会.pptVIP

USATF Podium Effort ProjectMiddle/ Long Distance RunningLas 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 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 Tempo Lifting: Eccentric, Isometric, Concentric, Isometric Sets, Reps, Recovery 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) 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