Strength shoes are a classic example of building muscle memory and overtraining for maximum results. The shoes come with their own unique training program, but the physics of the shoes make almost any exercise more efficient, thereby creating greater fitness gains in less time. While it may take you some time to feel comfortable in the shoes, the explosion developed through strength shoes translates directly to the playing field or court, and can make a tangible difference in the way you compete.
Running
Once you feel comfortable moving around in the shoes, complete your running workouts while wearing them. Focus on short sprints. The shoes excel at developing explosion, and shorter sprints are most efficient at developing that explosion. Maintain proper running mechanics throughout the sprints. Because your mid-foot and heels are not supported, your Achilles tendon and calves will work to stabilize your movements. In addition, pushing off the ground will require more force from the lower leg.
Jumping
The natural explosive power generated in jumps are increased exponentially with strength shoes. You can perform a wide variety of jumps depending on your comfort and fitness levels. Two-legged jumps include the vertical and broad jump. Perform several of these jumps in a row, always resetting yourself each time and performing the movement with no added momentum. Do not rush your jumps; doing so could cause you to be out of control, and the awkward position of your foot could cause ankle injuries. You can also perform these exercises on one leg.
Squats and Lunges
Stabilization and strength movements should be performed with light weight until your balance is perfected. Even performing the movements using only your body weight is acceptable until you feel comfortable. Once you are ready to use resistance, use dumbbells instead of a barbell to help prevent back injuries. Holding the dumbbells at your side, squat down until your hip joint is even with your knee joint before standing up and repeating for a set of 10 to 12. Do the same number of reps with lunges. Keep your chest up and chin high as you step forward, landing on the platform of the shoe and squatting until your back knee almost touches the floor. Explode off your front foot and push yourself back to a standing position.
Flexibility
Stretching is vital to developing explosion. Short, tight muscles do not explode as well as longer muscles do. Because your workouts are intensified by the elevated platform of the shoe, you must stretch both the muscles in your lower leg as well as your Achilles tendon. To do this, simply stand on a curb or an incline of some sort and let your heel drop until it touches the ground. The combination of the shoe's elevated platform and the curb or incline will put your tendon and muscles in a deep stretch. If this is difficult, do not force your heel down; just stretch consistently until you are able to drop the heel all the way to the ground. Hold the stretch for at least 30 seconds before continuing.
References
- "Effects of Training in Strength Shoes on 40-Yard Dash Time, Jumping Ability, and Calf Girth"; National Strength and Conditioning Association; 1996.
- Hoopsking.com; ATI Shoe; 2010.
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