Weight Training for Middle Distance

maybe

how old are you?

coach wrote:

how old are you?

21

Ok ok here's what you wanna do:

Lift 2-3X per week

Start each workout with 3X5 reps squatting

Then, 2X8 reps bench, 2X8 reps row, 2Xpullups

KISS

No need for curls

No need to do deadlift AND squat

Can prob workout in 30-40 mins

michael furey wrote:

Ok ok here's what you wanna do:

Lift 2-3X per week

Start each workout with 3X5 reps squatting

Then, 2X8 reps bench, 2X8 reps row, 2Xpullups

KISS

No need for curls

No need to do deadlift AND squat

Can prob workout in 30-40 mins

Thanks

a few questions -

1) Isn't 8 reps considered "medium" or "high"? I thought reps should be kept low for this sort of thing.

2) Should I do pullups with my palms facing me or facing away from me?

3) How many pullups?

4) How much rest should I take between sets?

If you can find a good track and field strength coach, try to get them to set you a program.

there are other things, like calf bounces, which you'll need as well.

Lat pull downs is another, but you need stuff to help knee stability, hip flexors, all sorts of things, that aren't part of this simple program.

seriously this lifting will probably have no good impact on your running performace.

Deadlift, bench press, barbell curls?? These are not lifts for runners.

U should instead focus on alot of core work, thats whats important to runners. The exercises u mention will only take away the engy u need for running well.

I know about many top runners in the middle distance that only train core for strength and also haeve a weekly hill session. That covers what u need to run fast. Trust me.

Deadlift not a lift for runners? Deadlifts work the hamstrings and lower back like nobody's business. Of course they are good for runners.

NECK wrote:

Deadlift not a lift for runners? Deadlifts work the hamstrings and lower back like nobody's business. Of course they are good for runners.

for god's sake...

deadlifts, squats etc done in few sets and few reps (for example 3x3 to 3x5) will develop strength, but because of the slow speed at which such heavy weight is done, it will not have carry over in running. But, once this strength is developed sufficiently, one can begin to work on power with plyometrics and other explosive exercises which will then have a substantial carry over on the track.

by all means includ squats AND deadlifts or a squat variation and a deadlift variation. Deadlifts are considered a hip dominant exercise and squats are considered a knee dominant exercise. You need both. I recommend variations which put less stress on the lower back (RDLs and goblet or front squats). You don't need bicep curls. Bench pressing will not necessarily help with your running but if you want to be fit do bench pressing or push ups (horizontal pushing exercises) and rowing and pull ups ( pulling variations). I wouldn't worry about sets, reps or whether your hands are facing you or away from you. Make sure your form is good and stop when it starts to fail. This holds true for any exericse, don't be a slave to numbers of reps if your form breaks down when you're doing push ups, squats anything STOP.

NECK wrote:

Deadlift not a lift for runners? Deadlifts work the hamstrings and lower back like nobody's business. Of course they are good for runners.

I second this guy. I can't think of an exercise that "shuts me down" the next day more than deadlifts. It basically hits the muscles that are most responsible for the "pull" portion of your stride.

I have done pretty similar stuff to the OP - I did squats, pullups/chinups, sometimes did deadlifts, etc. usually 5 reps and did 2-3 sets. I made sure I never went to exhaustion though. I always could do more. I just kept lifting more each week though. My speed improved quite a lot in about 4 weeks so it worked for me... everyone is different I guess.

800/1500 guy wrote:

I have never lifted before

Salazar's Crew has been lifting for years and has progressed slowly and methodically to where they are now. It would be unwise for someone new to lifting to jump right in next to Galen.

Jay Johnson posted on here recently in great detail about routines for middle distance runners- I can't find it with search but I'm sure someone could. It was super valuable.

Jumping right into squats and deadlifts does not sound like a safe plan. I've heard coaches recommend that atheltes complete Vern Gambetta's general strength circuit before moving to the actual weight room. It seems like that may be a wise place to start for you, having never lifted:

oheo wrote:

Salazar's Crew has been lifting for years and has progressed slowly and methodically to where they are now. It would be unwise for someone new to lifting to jump right in next to Galen.

Jay Johnson posted on here recently in great detail about routines for middle distance runners- I can't find it with search but I'm sure someone could. It was super valuable.

Jumping right into squats and deadlifts does not sound like a safe plan. I've heard coaches recommend that atheltes complete Vern Gambetta's general strength circuit before moving to the actual weight room. It seems like that may be a wise place to start for you, having never lifted:

http://www.elitetrack.com/blogs/details/2617/

I have to disagree with this.

As long as proper form and sensible weights are used there is no reason why it should be dangerous. Obviously he wouldn't start by doing super heavy weights.

There is no reason why he should spend weeks doing all of these other exercises before he even touches a weight.

If someone never ran before and wanted to start you wouldn't tell him to do all of these other exercises before he even ran. You would have him start by jogging a few miles at an easy pace. Over time he will run more. And over time the OP will add more weight.

Deadlifts are incredibly effective for runners, up to the point where you can DL 2x bodyweight. Read up on Barry Ross. Read about Dan John's Easy Strength programme.

If you are just starting, try to find the ABSOLUTE MINIMUM AMOUNT OF LIFTING that enables you to get stronger. A warmup set of 8 reps on a light weight may be a good move, but quite literally ten reps of a leg lift is all you need. 2 sets of 5, 3 of 3, 5 of 2, whatever. Get your form right, keep the weights under control, and if you're lifting a bit more than last week then it's working. It's the same principle as doing, say a set of six 10-second hill sprints once a week: all about the nervous system, not much muscular fatigue.

someone had to do it wrote:

I have to disagree with this.

As long as proper form and sensible weights are used there is no reason why it should be dangerous. Obviously he wouldn't start by doing super heavy weights.

There is no reason why he should spend weeks doing all of these other exercises before he even touches a weight.

If someone never ran before and wanted to start you wouldn't tell him to do all of these other exercises before he even ran. You would have him start by jogging a few miles at an easy pace. Over time he will run more. And over time the OP will add more weight.

Your are correct that if someone wanted to run they would simply start running, or walking, and be fine. But, simply walking around on two legs for their entire life has prepared them for the next phase, running.

That is a far different scenario than someone who claims to have never lifted [heavy] weights, who wants to start lifting weights in order to improve their running. Unless he's worked on a farm, bailing hay and kicking cows around, I doubt he has the prerequisite strength as a distance runner to surpass a pre-weight room program that would lead him more safely into a program with heavy weights and low reps, as he suggests his goal is.

At his level of strength, I'd imagine proper form and sensible weight would be a body weight squat, maybe a single leg squat, both of which are recommended in many GSM programs.

I just spoke with a runner (15:20 5k) who recently began a "weight training program" and thankfully started light. His first day he did 15 lunges on each leg (5 in each direction), and was noticeably sore the next day. 15!!! He was a former basketball player and had lifted weights in the past but not within the last few years. For him, and many other distance runners like him, GSM workouts using body weight provide the appropriate "weight" and properly introduce the body to that new(ish) range of motion while under stress.

Yeah, you're totally right. Strength gains won't carry over to running because your muscles only get strong at that one speed...

There are multiple studies showing that this type of lifting increases force production during the running stride.

Back to the OP, sure thats good but dont forget about periodization. I'm assuming because you say you're a middle distance guy you're training mainly for indoor and outdoor. Just like in summer base you shouldnt be doing mega track workouts, if you're training for something 8 months from now, you dont need to be doing heavy strength stuff. Start with something 15-20reps for a while, progress to 8-12, progress again about 5 months before you're main season to heavy stuff like you described, and then phase out during the peak with maintainence days and plyos/ olympics/ power etc.

Don't forget to undulate. Just because you're in a "heavy phase (3-5reps) doesnt mean that once every 2-3 weeks you cant do stuff that 8-12 reps or stuff that faster like plyos.

Dont forget RDLs

ex phys wrote:

Dont forget RDLs

RDLs?

800/1500 guy wrote:

I have never lifted before but after researching the ideal seems to be lifting heavy for 2-3 sets of 3-5 reps.

Make sure you work your up to heavy weights and low reps by doing some low weights with high reps in the beginning to get your form down.

Form is pretty crucial.

Ask someone who can lift heavier than you for form tips so you have zero chance of getting injured while lifting.