Back From Texas and Thoughts on Strength

If everything truly is bigger in Texas, wouldn't it makes sense that I come home with ideas on how to get "bigger" (stronger)? I returned home from Texas early this morning (12/16), from a week spent with some of the best coaches in the world. This was my first convention and I have to thank RPI for giving me the opportunity to attend. I must say the week started off right...watching the NY Giants come back on the Cowboys, and being in Texas made it a little more sweet. That being said, most of my time was spent in symposiums listening to top coaches like Gina Procaccio (2009 and 2010 NCAA Women's Coach of the year from Villanova), James Li (Bernard Lagat's Coach) and Sean Cleary (West Virginia), but I must say my favorite presentations came from Gary Wilson of Minnesota, on coaching and managing a large team, and Boo Schexnayder, formerly of LSU, and his presetation on "Ancillary and Speed Training for Endurance Athletes." The USTFCCCA really knows how to do a convention right. Those of you that tuned in to The Bowerman Awards on Flotrack saw a show that was worthy of cable TV. The nominees and winners were so poised and professional, it speaks wonders of the programs and coaches they spent four years working with. If being in the same room as world championship medalists and qualifiers doesn't light a fire in your stomach than you don't belong in our sport!

It is great to be back to New York though and I am really excited to start implementing some of the lessons I learned from some of the best coaches. On the plane ride back I started drawing up a new mesocycle for my middle distance and distance athletes that starts when they come back to campus and ends at our indoor championships. Since Boo was perhaps the speaker I took the most from, I spent some time revamping some strength, speed and mobility work for them as well. I really feel like Boo and Vern Gambetta are two of the best minds in track and field when it comes to "athletic development."

Vern states time and time again that strength=speed. Build strength and when it becomes time to transfer that strength to the track you will be faster, if done correctly. Winter break for the college middle distance and distance runner is a tough time for strength training because you leave the college campus with the top of the line facility and return home to mom and dad. Most homes don't have a squat rack, or a plethora of medicine balls and kettlebells. Three to four weeks is a long time to do nothing though, so what should a college athlete do? My top recommendation is to join a gym and continue with what your strength and conditioning coach says. But if that is not an option, the following circuit is great. As always this is just an example of something that could be done by an athlete who has gone through many cycles of training leading into this.

Vern Gambetta Leg Circuit
1) Body Weight Squat x 20
2) Lunge x 20 (10 ea. leg)
3) Step Up x 20 (10 ea. leg)
4) Squat Jump x 10

Week 1- 2 sets w/ 30 sec between exercises and 1 min between sets
Week 2- 3 sets w/ 30 sec between everything
Week 3- 3 sets continuous inter-set, 30 sec between sets

Do exercises with speed, but with good form and full range of motion. This circuit is building power and speed, it will carry over into your running next semester.

Also an upper body/ Core circuit
1) Push up into side plank x 5 ea. side
2) Dips (50% max)
3) Front Plank and reach x 5 each side
4) Pull-ups (if available) x max or 10 at most

Week 1- 2 sets
Week 2- 3 sets
Week 4- 3 sets, increase range of motion and speed

It is simple, but it is just for some upper body strength maintenance until you can get back to a gym.