Summer weights

WEIGHT TRAINING FOR ENDURANCE ATHLETES

To reach your maximum potential as a runner you need to go beyond simply logging miles on the road or trail. Competitive runners of all levels lift weights in the off-season and many continue throughout the year. The truth is that optimum performance demands entire body strength. For those whose limiter is Force, weight training should be a priority. A weight-training program should be progressive and specific to your individual needs. Utilize the concept of periodization to allow for adequate rest and recovery. Conditioning running-specific muscles can provide an increase of 10 to 33 percent in muscular endurance, the difference between finishing on the podium or the back of the pack.

CONTINUED

The ability to push for long periods is what separates elite runners from the rest. Strengthening slow-twitch muscle fibers permits them to do more work and reserves fast-twitch fibers for when you really need them. Lifting weights is also important for injury prevention and rehabilitation. It is recommended that during the season you complete no fewer than two weight lifting periods.

Warm up and stretch before each session, and cool down for 10 to 15 minutes and lightly stretch afterward. An adequate cool down decreases blood lactate levels and muscle soreness. Wait at least 48 hours between sessions, and remember to replace carbohydrates and fluids

1. Guidelines:

3 sets of each exercise from 8-25 reps. Light weight. Speed of lift is medium, with 30 seconds to 1.5 minutes recovery between sets.
Start with a conservative weight for your first session.
Ideally, you should be sore after the first session. If you are still sore for session #2, push it to later in the week. Soreness + Recovery = Adaptation. This is exactly what we want. Sessions 3 and 4 continue this adaptation.
Core Strength: rather than try to explain a routine in text, I would recommend asking a personal trainer for some recommendations. I will find some good references and post them. Core strength exercises are performed throughout the entire season.

1. Form: if you are unfamiliar with form for the exercises above, now is the time to learn. Ask a personal trainer or qualified friend to show you proper lifting technique for each of these exercise.

1. Guidelines:

For squat/leg press, lat pull-down, and seated row, your objective is to get strong by lifting a heavy weight. Period. Nothing fancy.

1. 1st Set: Warm-up, very light. Stretch and rest 2-3 minutes.


2. 2nd Set: Intermediate, heavier, but still light. Stretch and rest 2-3 minutes.


3. 3rd Set: Work Set. Get aggressive with the amount of weight by picking a load that you can only lift about 8-25 reps. With a spotter, go to failure (you are unable to lift the weight by yourself), and then use the spotter to get 2-3 more reps.

A good goal would be to increase the weight of the work set by 10-15 pounds every other session.
Men’s Cross Country/Track Weight Lifting Schedule

Characteristics:

1. Lift 2-3 times a week.


2. Intensity levels will “parallel” your mileage.


3. If there is an easy week of running, lifting that week will be backed off of.

Week of June 12th- July 9th
{rest periods = 1 minute}
Bench or Vertical Chess Press (2x8)
Upright rows or shoulder press (2x8)
Seated Rows (2x8)
Bicep Curls (2x8)
Tricep extensions (2x8)
Dumbbell Swings (2x15-20)
Plate lifts (2x15-20)
Leg Sled (2x15) use light weights
Toe raises (sled 2x15)
Knee Drives (2x10)
Abdominals





Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:
1. Lift 2-3 times a week.
2. Intensity levels will “parallel” your mileage.
3. If there is an easy week of running, lifting that week will be backed off of.
July 9th- August 13th:
Schedule #2
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x12)
Upright rows or shoulder press (2x12)
Seated Rows (2x12)
Bicep Curls (2x12)
Tricep extensions (2x12)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals




Men’s Cross Country/Track Weight Lifting Schedule
Characteristics:

1. Lift 2 times a week.


2. Only major change is your total volume should be decreased progressively.


3. No leg sled or knee drives after October the 1st.


4. During easy week of training, incorporate an easy week of lifting.

In-season workout schedule: August 14th-October 23rd
Rest periods will equal 30 seconds. Weight level will progressively drop.
{rest periods = 45 seconds}
Bench or Vertical Chess Press (2x20)
Upright rows or shoulder press (2x20)
Seated Rows (2x20)
Bicep Curls (2x20)
Tricep extensions (2x20)
Dumbbell Swings (2x25)
Plate lifts (2x25)
Leg Sled (2x20) use light weights
Toe raises (sled 2x20)
Knee Drives (2x15)
Abdominals