For track athletes, there are countless reasons to incorporate weight resistance into your training. Strength training has been scientifically proven to decrease oxygen consumption in runners, and lifting weights will help prevent injury and increase bone mass, as well as improve your overall fitness level. It will help you build speed and endurance and even help you maintain good form as you run because muscles will not fatigue as easily. This guide will focus on what you can do to train specific muscles to help boost your performance in various events.
There are three methods of measuring strength. Maximum strength is the greatest force that is possible in a single maximum contraction, such as the amount of weight you can bench press in a single repetition. Elastic strength is the speed at which you can do contractions (although you should typically aim for a slow, controlled movement when you lift weights). Strength endurance is the ability to do an exercise over and over. All these can be improved with weight resistance training.
If you are a sprinter, training specific muscles will help increase the pace at which you run because you will be able to push off from the ground during each stride with increased force. Lifting weights will also help improve your muscle memory so that muscles will respond more quickly to signals from the brain. You will want to pay attention to your calves, hamstrings, quadriceps, and gluteals.
If you are a distance runner, you should not neglect training your upper body, particularly the abdominals, as these muscles control the rotational motion of your body when you run. This kind of training in particular will help assist in distance runners because you tend to favor different muscles as you grow fatigued. Concentrate on the same muscles as a sprinter would, but opt for more diversified exercises and donβt neglect your upper body.
If you are a pole-vaulter, you will need combined arm and leg strength so that you will be able to both run and push your body upwards. This is one of the most demanding events as far as technique goes, so you should concentrate on your entire body when lifting weights to help develop the necessary agility. Exercises that use your own body-weight such as pushups are helpful so that you will become accustomed to lifting your own mass.
If you are a long or high jumper, most of your success depends on how much body weight you are able to lift with the force of your own strength, and weight training will help you improve this ratio. Once you are in the air, the initial force of your jump can only decrease, so you must train to improve the strength of this initial force. Concentrate especially on gluteals and calves.
If you throw shotput, javelin, or discus, you should focus on your entire upper body, including your abdominals and back. This will assist you with the forward rotational motion required for your event. Concentrate on your triceps, biceps, abdominals, and obliques.
The suggested exercises below are designed for use with minimum equipment, so get some barbells or find access to a gym and do several sets of each exercise two to three times a week. You may choose to do all the exercises or those that develop muscle groups related to your events. Use enough weight for each so that it is difficult to do more than fifteen repetitions. Good form is essential to maximize training effectiveness. Take at least one or two days off between every weightlifting session so muscles can recover, and allow yourself more days to rest before a meet. Also be sure to maintain proper nutrition, drink enough water, and get enough rest.
Calf raises β Hold a desired amount of weight in each hand and slowly rise up on your toes, then lower yourself back to the ground.
Squats (hamstrings, gluteals) β Stand with your feet shoulder width apart, tighten your abs, straighten your back, and lean forward slightly. Slowly squat until your upper thighs are parallel to the ground, then slowly stand and return to the starting position.
Lunges (quadriceps, gluteals) β Stand in the same starting position as above for a squat, but rather than squatting down, step forward with one foot and lower yourself to the ground until your thigh is nearly parallel to the ground. Repeat for the opposite leg, and be sure to keep your knees in line with your ankles.
Bicep Curl β Stand with good posture and your feet shoulder width apart with your arms hanging down at your sides. Either work one arm with one dumbbell at a time, or hold dumbbells in both hands and work both arms. Slowly curl your arm upwards until your palm is facing you nearly at shoulder height.
Tricep Extension β Stand as above for the bicep curl, but the starting position for this exercise is with one or both arms extended above you. Bend your elbow and slowly lower the dumbbell below your head, then extend it back to the starting position.
Crunch (upper abdominals) β Lie down flat on your back, place your hands lightly behind your ears. Contract your abdominals and slowly lift your head, shoulders, and chest off the ground, then slowly lower your head back to the floor. Do not tug on your head and neck with your hands, as this is bad form.
Reverse Crunch (lower abdominals) β Lie down flat on your back with your hands at your sides. Slowly lift your legs and bend them towards your stomach and chest, contracting your lower abdominals. Slowly straighten and lower your legs back to the floor.
Head Raises (lower back) β Lie flat on your stomach with your hands behind your head and slowly lift your head and upper body off the ground, then return to the starting position.
The exercises above are merely to help get you started. If you have access to a gym, they will have a variety of machines and personal trainers to assist you. Optimally, you should focus more on weight training when you are not training for your events so that you will be in great shape for track season. Always be careful not to overtrain and cut back on your training if you find yourself growing tired or week.
