Team Powertec athlete Ian Lauer demonstrates how the Powertec Functional Trainer can improve your performance on the track.
About Ian Lauer
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).
Hi I am Ian Lauer, Certified Strength & Conditioning Specialist and Team Powertec member. In the past I was a first team All-Conference track athlete and today I’m gonna be speaking with you about training for track on a Powertec functional trainer.
The importance of strength training in track cannot be denied but one thing that gets neglected often times are strengthening the Hip Flexor, Extensors, Adductors, Abductors. So what we’re looking at here instead of a standard leg press, leg extension, leg curl which are your traditional leg exercises, we are going to be focusing on the hip complex, which is very important in developing speed. Primarily, we are starting off with the hip flexor. We are going to move through, pattern just as if you’re running. We’re gonna, pick the knee up and drive through. That’s the movement knee up and drive through, arms are in unison with the movement just like you’re running. And what this is doing is working that hip flexor. That’s one of the main determinants on how fast you’re gonna be able have your turn over which is going to affect your overall speed is how much power you have to rip that leg up. So here, rip the leg up and that’s where this exercise can help improve your speed.
Now you may heard of people pulling their groin or other injuries during a sport and so one thing you wanna do is strengthen the groin, working on your adductors, so what we’re doing here, we’re going to step away, increase tension and we’re gonna work on squeezing across. Notice I’m balancing here and squeeze and back, and squeeze and back. If you’re a little wobbly you can just hold-on in the other side of the functional trainer and really focus on increasing that strength right here and squeeze working the groin and adductors. And that’s how you work in that area of your inner thigh and groin.
When training the hip you want in work in all directions. Going with the front, the outside, inside and back. So now we are going to focus the outside portion of the hip in an exercise known as the Hip Abduction / Leg Abduction. So here we are going to stabilize our self, leg is almost straight we are going to lift to the outside. Chest up, exhale, lift to the outside. We’re strengthening this whole area which is going to improve your power on the track and exhale on the lift.
Much of your driving force stability on the track comes from your hamstring and your glute. So this next exercise series is going to show you how to strengthen both. So we are going to start first with hamstring curl, you may have done this before on a machine where you curl it up. Here we are going to work in a little more functional type movement. You can work with balance or if you’re going for more challenging weight, you can stabilize yourself right here squeeze that leg up, squeeze the leg up working the hamstring so that is the standing hamstring curl.
Now let’s move into a glute press here, where we can develop that driving power. We’re here and leg is going to maintain this angle and we’re going to drive through, engaging the glute and you’ll feel the hamstring working as well. And we’re in an athletic position, slight forward lean and glute press through, slight forward lean and you can even get the arm going, just like you would if you we’re running, in the opposite movement. Arm goes forward, glutes squeezes and leg goes back. Those are 2 excellent exercises to help strengthen hamstring and glute, improving your performance on the track.
When you are trying to propel your body forward, that’s a result of your limbs pushing backwards, your legs pushing backwards against the ground, your arm is ripping backward. That’s how you develop that forward push so here we are going to focus on the arm movement. Now when you’re running, your arms are naturally going to swing back forward but you develop the power for that forward momentum by ripping your arms backward.
Here what we are going to do is mimic an exercise or mimic a movement where you’re running. And you see what’s going on here is we’re engaging the rear delt, the lat and an arm movement similar to that on the track so here, developing that power that’s gonna pull us forward, propel us down the track. And you can do this with your feet stationary. I prefer though to get that full movement because you want to train your body in a fashion that’s best representative of what you’re gonna be doing on the track.
So it’s another great exercise to help you improve your time in that 100 meter dash.