Going to the Mountain (Vista) for strength

Blake Graf is one of many to reap rewards of the Mountain Vista supplemental strength program. Photo by Alan Versaw.

Special to Colorado Track XC by Christopher Woolley

The Mountain Vista Cross Country program added a strength and condition component to its training program several years ago. The implementation of this component, as well as stressing proper nutrition and rest, has afforded the team the ability to remain virtually free of significant injury and increase athletic performance.
 
By its design, the strength and conditioning program is complementary to the overall training of the team. The team spends considerable amount of time training on hills and trails and, as a result, has developed lower-body strength inherent to hill and trail work. As a result of that, the coaching staff has addressed the need for the development of core and upper-body strength to complement the athlete’s lower-body strength. The strength program, coupled with the team’s normal training, targets increasing the overall strength, coordination, flexibility, endurance, power, speed and form of the athlete.
 
The evolution of the strength program has been driven by the proficiency of the athletes themselves. As skill and technique have increased, so has the variety, complexity and repetition scheme of the movements. More than anything, the athlete’s form and technique is monitored and corrections are made throughout the course of a strength session to ensure the athlete’s safety.

Summer Conditioning

During the team’s summer conditioning season, access to the high school weight training facility is not possible. Subsequently, all strength workouts are bodyweight based with emphasis placed on the form and technique in properly completing the movements.
 
During this time, many of the workouts stress core development using exercises such as push- ups, flutter kicks, burpees, squats, planks and crunches. This focus begins to build a base of fitness that aids in sustaining proper running form and, eventually, efficiency in the weight room.
 
The summer strength workouts are not as regimented as the in-season workouts.  The coaching staff attempts to make these sessions as fun as possible while maintaining productivity. The amount of work the athletes are asked to do is dictated by the intensity of the running workout of the day and how the athletes are progressing though the strength and core movements.
 
On many occasions, Tabata intervals (20 seconds of work followed by 10 seconds of rest) are used to add a different dynamic to the workout. Using this type of interval allows athletes to maintain proper form over a longer duration time and repetitions. Additionally, it gives the coaches the ability to be flexible in changing the movement and duration of the workout.

In-season Strength and Conditioning Program

For 2013 season, the coaching staff decided it was important to develop a program that not only provided a benefit to the runner, but was easy to implement and did not require extensive time to be completed by the athlete. As a result, two strength cycles, complemented by two core strength cycles were established for the season. Each strength and core workout was completed once a week on separate days with workouts 1 and 2 the first half and 3 and 4 the second half of the season.
 
In all strength workouts, hip extensions are programmed using the glute/hamstring developer (GHD). This exercise is of great benefit to the runner as it helps develop and strengthen the hamstrings, glutes and muscles that provide midline or spinal stabilization subsequently aiding in the runner maintaining better form longer.

Cycle 1

Workout 1
25 GHD* Hip Extensions
10 Hand-release push-ups
20 Overhead weighted lunges
30 Dumbbell swings
 
Workout 2
25 GHD Hip Extensions 
10 Burpees
20 Jumping pull-ups
30 Dumbbell shoulder press
 
Core 1
50 Crunches
250 Flutter kicks
4 x 60 second plank
 
Core 2
100 Bicycles
100 Mountain climbers
200 Flutter kicks

Cycle 2

Workout 1
25 GHD Hip Extension 
0 Bent-over dumbbell rows
20 Bench press
30 High knee step-ups
 
Workout 2
25 GHD Hip Extensions
10 Burpees
20 Dumbbell shoulder press
30 Dumbbell swings
 
Core 1
50 Crunches
200 Flutter kicks
2 x 30 Second side plank (right)
2 x 30 Second side plank (left)
 
Core 2
50 Supine toe touches
100 Mountain climbers 
200 Flutter kicks

*Glute/Hamstring Developer

Injury Prevention, Flexibility and Mobility
In addition to the workouts above, the team has added other training components to aid in athlete development. Throughout the course of the season, the team participates in barefoot injury prevention exercises and hurdle work. Both of these activities are geared toward increasing the flexibility and mobility in order to prevent injury and increase performance. Secondarily, these added exercises aid in developing increased coordination improved form.
 
Injury Prevention (barefoot) Hurdles(6)
5 Inchworms Forward
30 Meter toe walks Left
30 Meter heal walks Right 30 Meter toes in walk
30 Meter toes out walk
90 second front, back, side to sides
 
Future Programming
Strength and conditioning for the Vista distance runner is constantly evolving. The coaching staff has already begun discussions on how to improve the program for the future. Consideration is being place on increasing the the intensity of strength workouts, adding movements and creating different programs for different levels of athletes.