Weight Training for Track

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Weight Training for Track Field Athletes

• Presented bySarah Hoffman
• M.A. Exercise Science-University of South Dakota
• CSCS (Certified Strength Conditioning
  Specialist)

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OVERVIEW

• Core Strength its importance
• Progression of lifting
• Teaching proper lifting technique
• The Different types of lifts
• Varying lifts weights
• Different types of weight training
• The Dos Donts of USD Track Field

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Starting SimpleBody weight exercises

• Push-ups
• Pull-ups
• Sit-ups
• Leg lifts on bar
• Pillar holds
• Pillar lifts

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Core Strength its IMPORTANCE

• If you cant hold your body in theses proper
  positions how are you suppose to do it while
  running, jumps, or throwing?

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Progression of core strength
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Developing arm, back, shoulder strength for a
beginner athlete
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Progression of arm, back, shoulder strength
continued
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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

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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

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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

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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)

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Resistance Training Exercises

• 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

• 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

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Olympic Lifts

• Snatch
• Push Press
• Split Squat Snatch
• Powerclean
• Hangclean
• Jerk

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Vary the lifts

• 3-5 week phases with a week of recovery
• Dont always do the same lifts, mix it up!
• EXAMPLES
• Regular Squat
• Front Squats
• Single leg Squats
• Walking Lunges
• Step ups

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Vary the weight

• ITS OKAY TO LIFT ALL SEASON, BUT CHANGE IT
  UP!!!!
• Phase 1 Strength Building Phase
• Phase 2 Maintaining Phase
• Phase 3 Peaking Phase

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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

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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

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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

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Peaking Phase

• You dont 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)

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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

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Dos Donts of USD

• We dont 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 dont lift Olympic back-to-back days
• Your body needs at least 48hrs. to recover from
  Olympic lifting

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How to Calculate proper of Reps Sets
of 1RM of Repetitions Allowed
100 1
95 2
93 3
90 4
87 5
85 6
of 1RM of Repetitions Allowed
83 7
80 8
77 9
75 10
70 11
65 15

• 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

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• Questions?
• www.usd.edu/track
• Sarah.Hoffman_at_usd.edu
• track_at_usd.edu