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Lift to Run; How to Increase Speed and Flexibility with a Lifting Program 2/13/2011

Lift to Run; How to Increase Speed and Flexibility with a Lifting Program 2/13/2011. Chris D. Wood, M.Ed, CSCS Strength & Conditioning Coordinator Track & Field Coach (LJ, TJ, HJ) Pacific Lutheran University woodcd@plu.edu. About Me….

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Lift to Run; How to Increase Speed and Flexibility with a Lifting Program 2/13/2011

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  1. Lift to Run; How to Increase Speed and Flexibility with a Lifting Program 2/13/2011 Chris D. Wood, M.Ed, CSCS Strength & Conditioning Coordinator Track & Field Coach (LJ, TJ, HJ) Pacific Lutheran University woodcd@plu.edu

  2. About Me… • USA Track & Field, USA Weightlifting, USA Powerlifting certified coach • Pacific Lutheran University, Strength & Conditioning Coordinator/Assistant T&F Coach, 2007-Present • LaSalle University (PA), Assistant Strength & Conditioning Coach, 2006-07 • Xceleration Sports Performance (PA), Co-Founder/Sports Performance Director, 2005-06 • Temple University (PA), Head Strength & Conditioning Coach for Olympic Sports, 2003-05

  3. What are the requirements of sprinting How can they be trained off the track (without running) Top five movements to increase sprint speed How to safely execute these movements How to install them in your program Outline

  4. What Are the Requirements • TRIPLE EXTENSION!!!! • Explosiveness • Flexibility

  5. What Are the Requirements? • Explosive Power • Resistance to high tension on both ends of the hamstring (flexibility) • Core Strength

  6. Muscular endurance hip flexor (Psoas group) Quadraceps Strength Lumbar (Spinal Erector) Strength/Endurance What Are the Requirements?

  7. What Are the Requirements? Flexibility: Hamstrings, glutes, psoas group (hip flexor), thoracic spine

  8. How can they be Trained off the Track? • Rigidity • Planks, full body tension, breathing • Triple Extension • Hip, knee, ankle working in a rhythmic pattern • Relaxation/Flexibility • Concentration on when to contract and when to relax while executing movements • Local Muscular Endurance • Low back, abdominal, hip flexor, shoulder • Power Generation • High load/high velocity=high watts (power)

  9. Why… Injury Prevention All studies result in a decrease in injuries

  10. Injuries Per 100 Participants Track & Field .57 Basketball .03 Football .10 Power lifting .0027 Physical Education .18 Soccer .56 Weightlifting .0017 Statistics taken from USA Weightlifting coaches manual

  11. What are we trying to do? • Increase muscle mass • Increase maximal strength • Increase rate of force production • Weight loss or gain • Injury reduction/prevention • Improve performance • IMPROVE MAXIMAL VELOCITY (A-B)

  12. What you Came to See!! • Top 5 Weight-room Exercises to Increase Maximal Velocity

  13. Glute-Ham Raise • Posterior Chain Strength (Glute, Hamstring, Low back, Calf, Core)

  14. Power High Pull/Power Pull Power Cleans or Power Pulls: Used to develop explosive Hip extension, and to help Block start

  15. Pull Up/Chin Up • Primary Upper Body exercise • Needed for aggressive downward drive of the shoulder joint

  16. RFE Split Squat (BB, DB, KB) • Train single leg • Increase stride length • Increase lower body flexibility

  17. Small Areas: Arches, Calves, Glutes, Thoracic Spine Large Areas: Gastroc, Quads, Hams, Glutes, Lats, Lumbar, Groin, Trap Tissue Release & Flexibility

  18. Small Areas: Arches, Calves, Glutes, Thoracic Spine Large Areas: Gastroc, Quads, Hams, Glutes, Lats, Lumbar, Groin, Trap Tissue Release & Flexibility

  19. What do we have to work with? • Training Variables (non-traditional) • Age • Gender • Motivational & Emotional Factors • Athlete motivation • Competitive events (skill-set) • Training stimuli (intensity, duration, loads) • Training environment

  20. Suggested Readings • Baechle, T.R., & Earle, R.W. (2007). Essentials of Strength and Conditioning. Illinois: Human Kinetics. • Rippetoe, M. (2005). Starting Strength.Texas: The Aagaard Company. • Zatsiorsky, V.M. & Kraemer, W.J. (2006).Science and Practice of Strength Training. Illinois: Human Kinetics. • ACSM & NSCA Position Stand on Youth Resistance Training • Simmons, L. (2008). Westside Barbell Book of Methods

  21. Questions Please feel free to contact me anytime: woodcd@plu.edu 425-232-1426 253-538-5496

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