At Ullucci Sports Medicine and Physical Therapy we are very staunch supporters of youth resistance training. Studies have shown that with proper coaching and program design that youth resistance training is very safe and advantageous. We also support in season resistance training for all athletes. It not only aids in recovery but it helps maintain strength during the season. Studies have shown that athletes that resistance train during their season will maintain off season strength gains longer and at higher rates that athletes who do not perform a resistance training program.
We have put these two philosophies to the test when we were presented with a 14 year old middle school cross country and distance runner who was recommend to us this summer by her coach to evaluate for any hip weakness which was effecting her gait cycle while running. What we found was some mild glute weakness which we addressed and progressed her to more traditional resistance training. After her physical therapy to address the glute weakness she was transferred to the Strength and Conditioning program for further strengthening. When her season began it was recommend that she continue with a one day a week strengthening program to maintain her strength during the cross country season. She has maintained with the program and has won two Middle school Cross Country meets so far this season.
Her In season program is one day a week for one hour and involves mostly lower extremity exercises. We train her with two separated workouts which she performs every other week. So week one she performs workout one, week two will be workout two and week three would be back to workout one and so on. The focus of the program is on glute strength and core strength for running.
Workout One:
5 min general warm up on a stationary bike
10 min dynamic warm up
Back squat 5 sets of 4-6
Ham / Glute extensions 3 sets of 10
Single Leg Dead lifts with a Dumbbell 3 sets of 10
Stability ball Hamstring curls 3 sets of 10
Marching glute Bridges 3 sets of 20
Illiopsoas Pushes with Thera band 3 sets of 10
5-10 min Static Stretching
Workout Two:
5 min general warm up on a stationary bike
10 min dynamic warm up
front squat 5 sets of 4-6
Romainian Style Dead lift 3 sets of 10
Single Leg Squats 3 sets of 10
Monster Walks 3 sets of 10
Clam Shells (hip abduction) 3 sets of 10
Marching glute bridges 3 sets of 20
5-10 min static stretching
This program will be continued till the conclusion of cross country season and then after a short transition period she will then be transferred to a more intensive program to prepare her for the outdoor track season in the spring.
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