Functional Neurological Disorder | 30-day Strength Training Program for Runners
In today’s blog post, you’ll learn how to design a 30-day strength training program for a client who wants to improve their running and has Functional Neurological Disorder.
NSCA’s Needs Analysis: Muscular Actions, Planes of Motion & Muscles engaged, Bioenergetics, & common injuries.
Plane of Motion: Sagittal due to hip, knee, and ankle flexion/extension (dorsiflexion/plantarflexion). Vulnerability in the frontal plane due to a lack of unilateral strength and stability.
Bio Energetics: Oxidative via aerobic metabolism (fat). The two most important factors when reviewing bio-energetics to become a strength coach are duration and intensity (Become a Strength Coach CSCS HERE)
Muscular Actions: Hip (concentric extension), Knee (concentric extension), Ankle (Concentric Plantarflexion).
Ankle Mobility Screen (needed min. 15 degrees of ROM w/ Dorsiflexion) (seen here: https://youtube.com/shorts/Vy-hnLMpgtw?feature=share)
Movement Pattern Emphasis: Unilateral & Hinge
The BEST compound exercises: Step-ups, Step-downs, Reverse Lunges, Single Leg Bridge / Hip Thrust, Bulgarian Split Squat, Single Leg RDL, Lateral Bounds, Pogo Jumps
The BEST isolation exercises: Single Leg Calf Raises, Reverse Nordics, Nordics, Hamstring Curls, Leg Extensions, Clams, Band Walks, Wall Sits, Anterior Tibialis Raises.
Common Injuries: Runner’s Knee, Medial Tibial Stress Syndrome (Shin Splints), jumpers knee, tendinopathy, Achilles tendinosis, IT-Band syndrome, Plantar fasciitis. Review common knee injuries with our partners The Prehab Guys HERE
Podcast: Leave a 5-star review and email info@showupfitness.com email title: FND 30-Day Strength Training Program to receive the 30-day program for FREE:
Want access to a FREE PROGRAM?
For a complete 30-day strength program for a personal training client who wants to improve running or who has Functional Neurological Disorder, email info@showupfitness.com and ask for “RUNNERS STRENGTH PROGRAM”.
Next weekend seminar to better understand common injuries for personal training clients: Sacramento Roseville April 25 & 26th w/ Life Time Fitness Partnership HERE
