50 Strength Exercises for Track and Field

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50 Strength Exercises for Track and Field

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The only difference between a rut and a grave is
the depth.

• What current exercises are you using?
• Why are you using them?
• Are they addressing needs/weaknesses?

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How to determine your exercises

• Examine the sport movement.
• Is there a deficiency? If so where?
• Determine the performance gap.
• Prescribe the correct exercise for the gap.

Tanya Pater, LSHS grad 11.71
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Exercise Groupings

• Total Body
• Lower Body
• Posterior Chain
• Upper Body
• Shoulder work/prehab
• Core

• Circuits
• Total Body
• Upper Body
• Core
• Lower Body
• Recovery

some materials will be presented in handouts
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TOTAL BODY

• Whole body movement
• Cleans Variations
• Snatch Variations
• Complex/Stage Movements
• Triple Extension
• Hip/Knee/Ankle
• Common Uses
• Power-Speed
• Maximal Effort

Matt Williams, LSHS grad 3A State Record 4x400
318.74
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Total Body Lifts

• Hang Clean (above knees)
• Hang Snatch (above knees)
• Power Clean from deck
• Power Snatch from deck
• Push Press
• Push Jerk
• Clean Pull
• Snatch Pull
• Complex/Combinations
• Vertimax

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Hang Clean (Above Knee)

• Used mostly for Strength-Speed
• Can be used for Maximum Effort
• Triple Extension!

Logan Harding Junior LSHS Disc 1481
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Power Snatch/Power Clean (from deck)

• Push through heels
• Hips/Shoulders rise at same rate
• 2nd pull faster than 1st
• Triple Extension

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Push Press/Push Jerk/Split Jerk

• Used Primarily for throws
• Can be substituted with Med Ball throws

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Clean/Snatch Pull

• Used from Hang or Deck
• Hip Extension
• How much weight?
• Used as Speed or Max Effort

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Combo Lifts/Complex

• Combo movements are those exercises that
  combine two or three distinct movements within
  one repetition. The first movement is always a
  total body movement. The second and third can be
  a total, lower or upper body exercise.
• Complex movements are those exercises that
  combine three or more distinct movements in
  succession within one repetition. Usually
  repeated several times before rest.

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Complex Movement
Combo Movement
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VERTIMAX

• Used in place of and in addition to, total body
  movements.
• Very good developer of lower body power and hip
  extension.

Andrea Patterson senior LSHS TJ 376 ¾
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Lower Body

• Increase overall lower body strength.
• Particular attention paid to hip extensors,
  glutes, hamstrings.
• Closely tied with Posterior Chain work.

Nik Williams, LSHS Grad, 400m - 47.90 (hs)
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Lower Body

• Squats Reg/Oly/Power
• Box Squats - Reg/Oly/Power
• Front Squats
• Stop Squat
• Single Leg Split Squat
• Step ups
• Lunge front/reverse/lateral/matrix
• Reverse Leg Press
• Leg Extensions
• Sleds
• Exercise can be done with Chains/bands etc.

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Box Squats

• Great for Technique
• Depth varies for cycle
• recovery
• Flexibility (feet place)
• Tremendous stretch reflex on glutes, hamstrings,
  spinal erectors and abs.

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Box Squats w/ bands and chains
Andrea Patterson senior LSHS TJ 376 ¾
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Single Leg Split Squat

• Excellent for hamstrings, glutes, hip
  musculature.
• Good Uni-lateral exercise.

Raelynne Lee Soph. LSHS Distance Crew U-16
National pool soccer.
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Reverse Leg Press

• Trains hamstrings as hip extensors not only as
  knee flexors
• Can also be used in a running fashion or dual leg
  drive.
• Bands can be added for a more dynamic movement.

Keefe Driscoll Junior LSHS
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Sled Dragging

• Single leg walking (front/back) for hip flexors
  and glutes.
• Lateral slides.
• Walking (front/back)
• GPP phase
• Imagination!

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Other Lower Body Lifts

• Front Squats(ME)
• More stress on quads
• Stop Squats
• Dynamic day sub.
• Step Ups
• Supp. Unilateral lift
• Lunge
• Leg Extensions

• Lunge
• Front/Rev(ME)/lat/Matrix
• Leg Extensions
• Balance upper leg work. Used mostly in circuits
• Leg Curls
• Balance upper leg work. Used mostly in circuits

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Posterior Chain

• Provide the major torque-producing capacity of
  the body during locomotion.
• Powerful hip extension in sprinting and back
  extension in starts.
• Assist in powerful requirements of locomotion.
• Evidence in lower back, gluteal and hamstring
  development of elite sprinters.

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Glute/Ham Raise
Single leg/Dynamic
Regular/Iso
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Reverse Hyperextension
Regular
Single leg/Iso
Taylor Cochran Soph. LSHS 300h U16 National
pool soccer
Elise Page Jr. LSHS 800m 220.04
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Posterior Chain (cont.)

• Romanian Deadlift
• Straight Leg DL
• Back Extensions
• Good Mornings
• Pull Throughs
• Leg Curls
• Power Wheel curls
• Sprinters

Sprinters
Power Wheel curls
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Upper Body

• Bench Press (vary grip)
• Incline Bench Press
• Board Press
• Speed Bench
• Military Press
• Pulldowns
• Rows
• Triceps
• Pullups
• Dips
• St. Arm Pulldowns

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Bench Press

• Increase upper body strength/power
• Not only how much liftedbut more importantly how
  fast you are trying to move it!
• (ex. 135 vs. 300)
• Maximum Effort (ex.)
• Board Press
• Floor Press
• Bands

Bill Gillespie, Seahawks asst. Str. coach 749
lbs.
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Dynamic (speed) Bench

• Bar Speed (135 vs 300)
• Accommodating leverage
• Raw/Chains/Bands/WR

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Circuits

• Used as a recovery modality and/or increase
  general work capacity.
• Supplements core lifts
• Usually consist of bodybuilding type exercises.

• Super Circuit
• Military Press
• Upright Row
• 3 Way shoulder
• St. arm pulldowns
• Bicep curls
• Tricep Extensions
• sets/reps vary on cycle

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Shoulder work/Prehab

• RTC
• Blackburns
• Ts, Ys, Is
• 4 way shoulders
• Iso alt. front raise
• Empty cans
• Band reverse fly
• Tri planar retractions
• Tri planar protractions
• Suspended Push-ups

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Tri-planar retractions
Tri-planar protractions
Iso alt. front raise
Empty cans
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Suspended push-ups
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Thank you for your time and patience!
Chris_Mattingly_at_lkstevens.wednet.edu 425-335-1515
Lake Stevens High School