XC & Track Middle/HS Athletes Need Strength Training

by Jan 20, 2021

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This needs to be addressed at various levels; in our schools, with our sport coaches and parents.

👉🏽 Cross country (distance) runners NEED strength & conditioning.

  1. These athletes from middle school through high school should:
    1) recommended to train year round -x2 weekly
  2. Educated by sport coaches as to why
  3. Be provided an equal opportunity to do so via their schools but that’s not happening.





According to the data, The knee is the most commonly injured joint by adolescent athletes with an estimated 2.5 million sports-related injuries presenting to emergency departments annually. See the article here.

I invite all area cross country and track athletes to come train with us Titan Sports & Performance Center. The research demonstrates the benefits. We also know the numinous benefits and adaptions from resistance training.

Any program design should consider implications for multiple body systems that underpin performance:
-Metabolic (CVR, molecular)

-Skeletal/Connective Tissue

-Muscular (architectural, molecular)

This underscores why we need performance individuals that hold a national accreditation like a Certified Strength and Conditioning Specialist from a governing body like the National Strength and Conditioning Association. These experienced individuals will not only help keep athletes safe (reduce likelihood of sport injuries) but guide training with the aim/intent to enhance physical qualities which boost both sport skills and overall performance.

Let’s look at the connective tissue & known adaptions:

✅ Ligament size and strength: Increases
✅ Tendon size & strength: Increases
✅ Bone Mineral Density: Increases
✅ Collagen Content: Increases
✅ Cartilage size & strength: May increase or maintain matrix

We still have neutral, cardiorespiratory, skeletal muscle and endocrine adaptions. My mission at Titan (inside the Performance Training Center) is to create the most resilient athletes possible.

From a public health standpoint, yes, long-term athlete development (LTAD) is a critical aspect of the overall health and wellness which shares values with the Whole School, Whole Community, Whole Child. Here is an overview of this Tulsa Health Department:

  • The WSCC model was developed by merging the Coordinated School Health model and the Whole Child Framework. The relationship between education and health is evident therefore, the WSCC aligns learning and health rather than focusing on each separately. The child is placed in the center to emphasize the primary focus of the WSCC.  Parents, schools and communities work collaboratively around the child to improve health and academic achievement.
  • I invite parents, school administrators and community health professionals to come together so that we might give our young kids (whom happen to be athletes- this isn’t only for athletes) in all Oklahoma schools a chance at better, healthy future.
  • Reach me at miguel@titansportscomplex.com or at 918-229-0179


I believe in keeping the goal, the goal and that is our athletes playing their sports with confidence and at a high level.

I want them safe. I want them to thrive! I want them to experience the power of working hard toward their goals. To know they have the power to achieve and influence those goals and desired outcomes.

Come get your results. Train with Intent.

What Are Benefits of Strength Training for Young Athletes?

  • Children can learn proper movement patterns such as how to squat, lunge, bend, lift, push, pull, and rotate.
  • Being able to improve functional range of motion where kids can safely play sports and activities.
  • Increase central nervous system function, mainly in the form of coordination of inter and intramuscular coordination.
  • Increase in strength of bones by placing appropriate controlled stress to them.
  • Increase in tensile strength of muscles and tendons.
  • For a highly respected organization reference read here (Mayo Clinic)


    What Are Titan’s Core Principles of Sports Performance Training? 

    The following are the Performance Center’s core values pertaining to athlete development:

    Prepare & Protect (Do No Harm)
    Move Well
    Move Strong
    Move Fast


    Coach Miguel, M.A. CSCS*D

    Director of Sports Performance and Head Coach

    Coach Miguel is a certified strength and conditioning specialist with distinction  (CSCS,*D). Coach Miguel holds a USAW-L2 (Advanced Sport Performance Coach). Coach Miguel served as a contract strength coach within Tulsa Public Schools while working with 450+ student athletes (from basketball, soccer, volleyball, baseball, football, softball & POM). 

    Coach Miguel holds a Masters in Strength & Conditioning with an emphasis in Human Performance. He is thrilled to incorporate proven results driven sports performance training while taking into the latest research in the field of strength and conditioning.

    Coach Miguel’s mission in one sentence: “To create the most resilient athlete possible.

    *A CSCS is professional that acquired in-depth knowledge in the areas of strength training and conditioning.  The areas include the scientific principles and concepts associated with the physiological adaptations to training, as well as the practical aspects of designing safe and effective conditioning programs for athletes. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention.

    P: 918.200.9881 | Office: 918.728.7159