Strength and Conditioning part 2

I have been on my S and C development program for just over a month and I am happy to report that I am really feeling the benefits. Not only does my posture feel more stable when I run, especially under fatigue, but my foot strike feels more complete and powerful. I have been focusing on strengthening and activating my hamstrings and glute muscles with the aim  to become a more efficient and faster runner. I have been wanting to focus on gym work for a few years now, but never really knew what to do until I am came in contact with Complete Physio.

The S and C program I have involves 7 intense exercises that is a mixture of floor and weights:

1) Using a swiss ball, 2 feet on the ball, hips up and alternating each leg in the air a total of 15 times, doing it 3 times. Works the core.

2) With a thera band and focusing on the glutes. A series of 4 exercises performed straight after one another on each leg with the aim to fatigue the glute and increase endurance.

3) This is called the "crab" because when the exercise is performed you do look, embarrassingly, like a crab. By widening your stride, walking sideways and taking small steps with a thera band, your glutes will burn big time!

4) Adductor strengthening exercise. Using a block approx 30cm off the floor, on your side, top leg at a 30degree angle and dynamically moving your hips up and down in a controlled manner.

5) Nordic hamstrings - this is a killer. First time I did these I hurt incredibly the next day. This is a static exercise that turns into a dynamic ending. Really punishing, but over the 4 week period does become easier.

6) Single leg squats - I find these an essential exercise, not just for running but swimming and cycling. To be strong and stable on both legs is imperative to my development and feel this is one or is my most important exercise. I have to be careful of not wobbling my knee as I perform the squat and everything must be slow and secure.

7) Romanian Deadlifts - another killer hamstring exercise that ruins my legs. With a free weight bar, legs straight and rotating through the hip joint to really feel the burn in the hamstring.

After carrying out this 3 times a week I feel my stride length has increased and my foot turnover is quicker. I am looking forward to meeting up with Jarrod and Chris and hopefully showing them my progression from when they last looked at me.

Every time I walk in to the gym I am greeted by this phrase, see above. We all interpret things in our own way, but because this year is like a fresh start for me I feel more affinity with this phrase than normal.