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Get Essential Weight Training Drills for Runners!

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.

Weight Training

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).

This video came from Championship Productions’ video “World Class 400M Dash.” View other world class Track & Field videos!


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