Weights and Plyometrics

As a result of my first weeks training blog I was asked to go into more detail about my weights and plyometric program. Consequently, the following blog has just been dedicated to the ins and outs of my current strength and conditioning program. Hopefully this can shed some light on why I decided to start my strength program and what it roughly looks like on a weekly basis. 

Going to the World University Student Games this August was an eye opening experience for me. Both the heats and final of the 1500m's were a standard tactical affair where all the runners bunched together for 1000m and then chaos began to ensue with kick after kick being launched. In the final I struggled massively to match the kick of the leaders and lost a bunch of ground up the back straight. Despite losing contact I felt like my top speed was similar to the leaders but the main problem was that it took me longer to get up to max speed. Granted I wasn't at peak fitness in Shenzhen but I still realized I couldn't live with the leaders who also had 1.46 800m speed. 

After speaking to my coach Matt Roe we decided that this year it was critically important for me to establish a strength program over the winter months so that I could work on my finishing kick in tactical 1500m championship races. Moreover, if I could shave some time off my 800m personal best that would be just as sweet. Coach Roe and I have been discussing introducing more weights, plyos and core into my training schedule for some time now but when you are trying to increase you milage and concentrate on the three NCAA seasons it is difficult to make changes sometimes.

In Indianapolis there is a state-of-the-art sports performance facility called St. Vincents. This sports facility has staff and resources that can cater the worlds best athletes and naturally this is where I wanted to go to get a strength program designed for my specific needs. While speaking with performance specialist Greg Moore I stated that I wanted to get faster and become more powerful while at the same time I didn't want to add bulk or have my program effect my running negatively in any way. As a result he developed the following program for me to work from:

• Double Leg Bridge (all 45 sec holds)
• Prone Plank
• Lateral Planks
• Single Leg Bride

• Step-back Lunges with weight
• Double Arm DB Floor Press (Like bench press but concentrating on control and activating my core at same time as lifting weight)
• Vertical Pull Ups (to max)
• Stability Leg Curls
• Single arm DB shoulder press
• Airplanes with DBs

• Skipping
• Theraband work to develop leg strength

**Everything is done twice and the reps will vary depending on the week.

Even though I have just been working from the above program for the last 6-7weeks I feel like I am developing on some of my weaknesses and can see from my records that I am getting stronger. Even though many of the exercises are basic (eg. Plank, bridge) I now understand that if I become more efficient at the above exercises then this could translate into better results on the track. 

On a side note, Its always pretty cool going to St. Vincents because you always see a big time athlete kicking about. When I headed in to do one of my strength and conditioning sessions recently I was working out beside Wallace Spearman and a couple massive NBA basketball players. It was nice to see they guys also knocking out side planks and bridges. All the little things add up. 

Hope this went into enough detail for you all.

KG