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S&C Workout

Strength & conditioning builds endurance, strength & size of the muscle as well as increased bone, tendon and ligament strength & joint function.
When we increase our running we put extra stress on the body to effect an enhanced performance, however it can also make us prone to over-use injuries.

A recent study (Laurenson et al; meta-analysis) found that "strength training has a positive effect on reducing over-use injuries in athletes"
The old phrase "practice makes perfect" isn't necessarily true whereas "perfect practice makes perfect" should be. By training our supportive muscles commonly termed "core" muscles we can improve our form and reduce the risk of injuries.

The core muscles include the Abdominals together with hip/pelvic muscles and spinal muscles. Those together with the upper triangle (thoracic & shoulders) and the lower leg muscle will support the frame during running.
It's often suggested that S & C workout is done on the same day as you run 2 or 3 times a week for about 20mins, this means your rest day is still your rest day for optimal recovery. Exercises are done for holds of 20secs or reps of 2x10 each side. But it's more important to do them with good form for less time & gradually build up, than perform incorrectly & be ineffectual & injured.

Below is a list of S & C exercises some are purely strength others will improve flexibility, agility & balance.

PLANKS;

These can be a multitude of variations

  1. 1)  normal forearm plank

  2. 2)  Side planks

  3. 3)  Straight arm plank

  4. 4)  Adductor plank (raising bottom leg off floor)

  5. 5)  Abductor plank (raising upper leg off floor)

  6. 6)  Crab plank

  7. 7)  Straight leg crab plank

  8. 8)  Three point planking

  9. 9)  Shoulder tap planks.

GLUT BRIDGE (WITH OR WITHOUT RESISTANCE BAND)

GLUT MED SIDE PUSH

PRESS UP

CRAB WALK (WITH/WITHOUT RESISTANCE BAND)

MONSTER WALK (WITH/WITHOUT RESISTANCE BAND)

SPLIT SQUATS

SINGLE LEG SQUATS

BALANCE & REACH

HIP FLEXOR/QUAD MOBILISER

HAMS MOBILISER

ADDUCTOR MOBILISER

STALK STAND (EYES OPEN/CLOSE, WOBBLE BOARD)

Workout

PLANKS

  • ( hold for 20 secs) x3 reps if time
  • Normal forearm
  • Side left/right
  • Adductor left/right
  • Abductor left/right
  • Crab plank

GLUT BRIDGE

Hold for 2x 20 secs

GLUT MED WALL PUSH (INTO CRAB WALK)

2x10 reps each leg

SPLIT SQUATS

2x10 reps each leg

SINGLE LEG SQUATS & BALANCE & REACH

2x10 reps each leg

MOBILISERS TO QUAD/ HAMS/ADDUCTORS

Hold for 2x 10 secs each leg

STANDING STALK

Hold for 2x 20 secs each leg.


(Build either reps or time to increase difficulty) 

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