The power-training program is designed to improve core stability (for postural control and biomechanical efficiency) and maximum power (the product of velocity and force output). Event-specific power is best developed through drills; however weight room routines, medicine balls, and circuit training can be used as effective supplements in developing the strength-speed demands for each event. We will use periodized progressions for each of these training modalities.
Power Development will vary by event group, as some events require more emphasis on maximal force production while others require greater speed of movement. The distance events require some power development, but much of the training emphasis will be on maximizing strength endurance.
| Power Training | Circuit Training |
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High Pulls/ Hang Cleans/ Full Cleans/ DB Snatches* Step-Ups/ Front Squats/ Back Squats/ Overhead Squats* Hip Extensions (Back Extensions/Good Mornings) Hamstring Curls Ankle Extensions/Dorsiflexions (Straight/Toes In/Toes Out) Bench Press Incline Press Shoulder/Military Press Lateral Pulls Reverse Grip Pulls Rows |
A variety of body-weight and free-weight circuits will be used during the course of the year to help develop strength endurance and core stability. Distance runners will use body-weight and light resistance circuits almost exclusively for their supplemental power training. |
| *Particular Cleans and Squats movements will vary during the season. The Championship Phases will emphasize the varieties with the greatest carry-over to your particular events. | |
Core Stability is required for efficient transfer of forces and maintaining form during performance. It is therefore addressed in skill training for each event, through Olympic and Free-Weight lifting, and in specific stability exercises.
| Static Strength | Dynamic Stability | Mobility & Power |
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Isometric Circuits Balance Circuits |
Small Movement Circuits Balance+Med Ball Passes Med Ball Twist Circuits |
Flexibility/Coordination Routines Multi-Throw Circuits |