PUBLISHED 09/20/2005
The Wharton Performance Model, a training approach that improves performance and prevents injuries, is grounded on a foundation of flexibility and strength. Once this baseline is set, you can add the additional levels: cardiovascular endurance, sport-specific strength, skill development, mental preparation, and competition. (Rest, nutrition, and hydration are integral at every level.) If you were to create a pyramid based on your current plan, chances are your model would topple over. Most training plans skip the flexibility and strength phases--and this leads to injury. For example, a runner who jumps into speedwork or long runs before establishing a solid foundation won't be able to withstand the stress of the increased intensity or mileage. To prevent injuries, we recommend that runners adopt a daily flexibility plan (including range-of-motion exercises pre- and postrun) as well as a strength-training routine three times a week.
