Today there is a challenging and safe strength and speed training companion for any individual wishing to build leg strength and speed for a competitive sport or better fitness. And, it works! Consider moving your weights below your feet. Demand the quality of a good orthotic. Choose a product that provides results, and can deliver comfort and safety as well!

Traditional Thinking

Adding resistance to the athletic workout is a longstanding approach to building strength, endurance and speed. Pushing, pulling and lifting weights is an accepted method of increasing muscle mass, heart and lung capacity and speed.

There are drawbacks to this approach, however: weights are relatively stationary and must be stored in rooms dedicated to their use. The athletes are stuck in that room, away from the sport or fitness activity for which they are training. Importantly, it is also questionable whether the strength gained is converted to the same muscles used in the sport or activity. In speed training, athletes are strapped into harnesses and asked to pull sleds with weights or parachutes. While this practice makes it more difficult to move forward and does build strength and causes the heart to pump more blood, it has the potential to alter the athlete’s stride. The use of large amounts of weight has been used to increase explosion as well as strength. In the more combative sports such as football, for example, explosion is a key requirement for linemen and linebackers.

But what about the running, jumping, or quick lateral movements required in volleyball, basketball, baseball, softball, or soccer? How do these athletes add resistance and build strength and endurance? For many, it is separating weight training from running and continuing to increase both as strength grows. This has been popular as athletes have worked to find that one additional inch, one-tenth of a second less, or that quicker step to the ball. Nationally, young male and female athletes are working to separate themselves from their competitors.

Athletes and coaches prefer to build strength and speed against resistance while engaged in speed or endurance training or in the act of playing the game, with all its movements. Ankle weights and hand-held weights have been chosen for anyone using their legs to build strength, endurance, and explosiveness. This requires attaching small (2 or more lbs.) amounts of weight to the athletes’ ankles, wrists or hands. For runners, it provides resistance but allows them to run and move unencumbered. Basketball and volleyball players need to build leg strength and vertical explosion: weighted vests are popular in an attempt to provide more freedom needed to play these sports. Still, the vests, ankle weights, and wrist weights get in the way and limit natural movements.

A big disadvantage with these strength training strategies is potential injury. Because these methods involve placing the weight above some joints, the earth’s gravity pulls the weight down upon the joints with each step, causing blisters, sprains or stress fractures in far too many cases. Athletes and trainers have often tried to build strength rapidly by using heavy weights that put untenable stress on joints. Injuries to hips, knees, ankles and feet have been common with these strength-building strategies. A study done by members of the US Medical Service Corps estimated that the military loses approximately $100 million annually due to stress-related injuries stemming from such over-use.

There is extensive evidence that says that resistance (weights) builds strength. However, how do we accomplish these goals safely and effectively? How do we add resistance and do so without any encumbrance and without altering the athlete’s stride pattern or their natural movements?

Take a New Path

If your sport or fitness activity requires the use of your legs, knees, or hips to move, consider placing the weight below the feet, ankles, knees and hips. Hide the darn things in your shoes! It makes sense, doesn’t it? If the weight is below your joints, there is no pull down upon the joints that could cause injury. With weighted insoles, you will still get the benefit of those other strategies. And guess what? You don’t need as much weight. The farther the weight is from the end of the lever (hip), the heavier it becomes. Those athletes using ankle weights have been using too much weight. Excess weight causes foot fatigue and the need to shorten your workout. If you are beginning your training, six ounces is plenty. If you have already built up some strength, eight ounces is plenty. Air Jordan 23 Low Cuts weigh 15 ounces for instance.

Today, with the advent of new materials, athletic shoes have become featherweight and have emphasized the idea that every run is a competitive run and lighter is better. At the same time as shoes have become more expensive, most shoe manufacturers have not given proportionate attention to their shoe liners, the material between your foot and the shoe’s cushioning and stitching.

The foot is a complicated and crucial appendage. It has lots of bones and tendons and is asked to carry you through your life without complaint. Our feet are all different, and our landing forces differ as much as our fingerprints. So, whatever shoe liner, orthotic or other device you use to cushion your feet, make sure it can manage your weight and structure when moving forward, backward, laterally and vertically. Poor landing stability can cause painful problems; heel stability is important! Look for a weighted insole with a deep heel cup, and a good arch support, as well as an antibacterial system that protects the health of your feet.

Strength training is "baseline training," Dr. R. Craig Poole, U.S. Track and Field Head Coach, uses baseline training in the off season when his athletes can build their strength, speed, and endurance. Most sports share this off-season training schedule; the perfect time to add resistance and build core strength. Poole has used ankle weights in the past, but now prefers weighted insoles. During the season, use resistance less frequently or intensely, every other day and always combined with proper nutrition and rest.

StrataSoles Enterprises, LLC is passionate about improving performance with every stride. We strive to develop innovative, high quality, environmentally-friendly athletic products that will have a positive impact on the performance of every male or female athlete reaching for the highest level of achievement.

Come join us on our path to better fitness and performance. Visit us at www.stratasoles.com. Whether your goals are weight control, performance or fitness, I know we can help. Remember, there are no shortcuts, just a faster, safer way to reach your goals!

Happy training!

Ron Stratten


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