| Article written on December 4th, 2016 at 11:21am | Follow Garrett on Facebook, Twitter, and Instagram |
Functional training is a proven way to improve performance on the road. In particular, power development can make a significant difference in having enough juice to kick it into high gear. That is when we train these qualities appropriately…
In many cases, building strength becomes the main focus for runners since it’s been taught as a performance boosting and injury preventing strategy for years.
Did you know that we actually lose power much sooner than strength as we age? And, that isn’t even taking into consideration the detriment of slow, long distance training on power production.
What I’m trying to get at is that runners are commonly less powerful than other athletes. This happens as a result of the aging process, as well as the demands of the sport. But, that doesn’t mean you have to accept this as your reality.
Improving power can be quite easy when you have a solid base of strength, stability, and function. All you need is guidance on which exercises are not only safe, but effective.
In the following video, I provide a simple, bodyweight progression for runners to improve power production. If you are still unsure of why power is so important, ask yourself the following questions:
- Do you want faster race times?
- Do you need more kick on the uphill sections?
- Would less fatigue throughout your runs improve your performance?
If you answered yes to any of these questions I recommend you watch the video in it’s entirety. When performed with good form, explosiveness, and consistency, it won’t be longer than 4-6 weeks before you notice a difference.
A few key points to reinforce from the video is that it’s not necessarily the exercise itself but how it is performed that makes the difference. With power training, the goal is to quickly absorb energy on the landing and immediately recoil back into the air. Minimizing the time to transition from landing to the subsequent jump is what will provide GREAT results. And, as opposed to strength training, the repetitions with power development should be kept low to prevent high levels of fatigue that limit explosiveness. Plan for 2-4 sets of 3-6 jumps for proper programming.
By: Garrett McLaughlin, MS, ATC, CSCS, ART
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Tagged: explosiveness, garrett mclaughlin, lunge jump, power, power development, power step up, runners, running, speed, split jump, squat jump
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