By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016
Norfolk Real Deal Track Club head coach and 2008 Nike Coach of the Year, Dwayne Miller, presents three weight lifting exercises for runners. In the clip, you’ll see two time Olympic Gold Medalist, LaShawn Merritt, demonstrate the lifts under direct supervision of Coach Miller.
Drill Summary: There are three exercises in this clip.
Power Clean – Coach Miller uses power cleans during the early season, about three times per week. Remember to drop the hips and keep the legs roughly shoulder-width apart. The power clean is a great exercise for total body strength and the core.
Squats – Keeps the hips strong. Keep the legs shoulder width apart and come up slow after squatting. Stay balanced. This drill stabilizes the hips and hamstrings.
Dumbbell Press – Coach Miller spends 50% of his workouts doing upper body work. The dumbbell press develops the shoulders and promotes faster arm movement for faster running. Do about three sets of 10 at a moderate weight.
Keys to the Drill:
1) Drop the hips, get them low (power clean).
2) Be quick to generate speed and power.
3) Keep your balance (squats).
4) Use a weight you can handle (dumbbell press).
By nate.landas - Last updated: Wednesday, May 28, 2014
VCU Head Strength and Conditioning Coach, Daniel Roose, takes you through the core of their movement exercises, and the focus here is on squats. You will have the opportunity to see five different squat exercises that can really help build strength. In addition, you will learn the proper techniques of each squat in order to get the most out of the lift.
Basic Movements – Squats
Drill Setup: For equipment you will need two boxes, a kettlebell, a trap bar, a barbell bar, and free weights
Goblet Squat – while the athlete is standing on the boxes (one for each foot), they will bend over and lift up a kettlebell and perform a basic squat movement. Emphasis is placed on keeping shoulders back and getting your knees out.
Front Squat (Goblet Squat) – athlete is still elevated, but now they lift the kettlebell to just below their chin with their elbows out and hold this position as they perform reps of this squat.
Trap Bar Deadlift – athlete does a deadlift with the trap bar, touch the weight to the floor (be sure they get their hips back and knees out), pausing, and then exploding up to a standing position with the bar.
Bulgarian Split Squat – Stack the boxes and have the athlete stand in front of them. The athlete then should move one foot behind them to the top of the boxes; the bottom of their foot should be facing the ceiling. Balancing themselves on one foot, the athlete grabs two free weights and does a squat keeping their back straight and chest out. The athlete should then switch legs.
Front Squat – From the standing position, the athlete lifts the bar and positions it above their chest. Their elbows should point out and their hands facing the ceiling supporting the bar. The athlete will then perform reps of this squat.