Can anyone kindly share their strength training program with me?

Before almost every run, I do a quick aerobics circuit, then core. The aerobics circuit consists of doing these 10 following exercises for 20 seconds each; jumping jacks, squats, mountain climbers, push-ups, crunches, scissors, squat jumps, running in place, and high-knees. After this, I do a lot of core and leg strength exercises; squats, lunges, planks, etc. Usually leaves me feeling pretty good and stretched out before a run. Also, the closer I get to a race, the more a taper down the core and strength so that I am more well-rested.

I usually do 3 sets of each of the below. Low (ish) weight, high rep. Once it starts to really burn, do 4-5 more reps.

Rather then resting in between sets, i'll typically do either pullups, pushups or corework, which keeps my HR up.

Barbell Squat OR Barbell Deadlift (choose one every other week)

Isometric Leg Press

Hip adductor machine

Hip abductor machine

Walking Lunges

Walking weighted lunges

Weighted calf raises

This isn't an exhaustive list, just something like a typical workout. Have found it very helpful in preventing injury and helping leg strength/speed

-one workout per week

-4-7 exercises covering the whole body

-one set to failure of each exercise

example:

-calf raise

-static low back exercise

-leg press

-pull up

-incline press

-horizontal row

I highly recommend the book "Body by Science" by Doug McGuff, MD as a primer on the correct approach to weight training.

A couple things...

A workout is not a program.

Any program's success is directly tied to the program's progression.

Programs thst focus entirely on low weight/high rep or bodyweight only will do little more than make you tired. I'm sure you'll get some initial benefit because anything new will provide an overload stimulus. The problem is that this type of resistence traInIng already hits the physical characteristics the endurance athlete has in abundance. ..muscular & cardiovascular endurance. So this type of training overly fatigue you, takes away from important running training and doesn't make you that much stronger.

When approaching strength training you need to get away from the runner's mentality...more is not better, just because it makes you sweat and out of breath does not make it beneficial.

Studies have shown that low rep max strength training and plyometrics can improve running economy. In a nutshell less oxygen (as expressed as Vo2) is needed to run a desired pace. These same studies show no increase in Vo2max or Lactate Threshold and no change In body composItIon while Running Economy improved and in some studies performance improved. The theory is that running economy improved by reducing ground contact time and improving motor unit recruitment. Even at the low power outputs of endurance athletes if you increase the max power output you will increase the power production at these lower percentages.

The biggest issue is of course how to balance strength training with your running training. Think less is more.

First off if you are new to lifting you need to master the movements before adding heavy weight. This is accomplished through 1-2 months of bodyweight and light weight exercises:

Done twice a week. After your running that day. Begin with only bodyweight work, progress toward weighted exercises in the 10-15 rep range but do not go to failure:

Bodyweight Only: 2-4 weeks. 2 x week

Squats

Pushups

Lunges

Inverted Rows

3-5 sets.

Finished in less that 30 min

Low Weight Exercises: 2-4 weeks. 2 x wk

Barbell squat

Dips

DB lunges

Pullups (assisted by machine or bands)

2-4 sets. 10-15 reps. Not to failure

General Strength: 4-8 weeks. 2x wk

Barbell Squat: ramp up to a 4-6 rep max for 2 sets (ex: 45 x 5, 95 x 5, 115 x 5, 135 x 6, 135 x 4...once you can two at least 5 rep on last two sets increase wt by 5-10lb next workout)

DB Step Up: 2-3 sets of 5-8. Straight sets

Pullups/Dips: 2-3 sets of AMRAP

Dynamic Strength/Plyos: 4-8 weeks.2 x week

Box Jump: 2-3 sets, 3-5 jumps for max ht.

Split Box Jump: 2-3 sets. 3-5 jump each leg for max ht

*use bench if no plyo boxes.

Speed Squat. Use 50% of 5RM from previous phase. 2-3 sets of 5-10 1/4 squats to a high box (or eyeball a 135deg knee angle). Go fast but under controlled

Push Press Lunge: light weight. Start with just bar or dumbells. Progress to 65-95lb. Start wIth one foot In front of the other. DIp down Into a shallow lunge. Powerfully explode upward getting up on toes as you push bar overhead. 2-3 sets. 3-5 reps.

As you progress from season to season you can incorporate other exercises..front squats instead of back squats for example or alternate between squats and deadlIfts.

During racing weeks reduce frequency to 1 x week. Always consolidate stress. Perform weight training on hard run dayd but much later in day (assuming running 5-7 days a week)

Alan

thank you my friend. Are the bodyweight exercises still effective though?

you are missing core runningart2004

1 X get RIPPED and SHREDDED, performed all day every day.

I've been lifting a baby cow twice a day. As it grows and gets heavier I'll get stronger. When it's full grown, I should be able to lift 2,000 pounds.

Who has time for strength training?Focus on RUNNING more.

Basetrainingyo13524 wrote:

Just started running and in base phase. Would like to increase strength and running economy for the future months. Could anyone share the leg or core exercises they do to improve?

90sman2999 wrote:

you are missing core runningart2004

Specific core training is mostly a fallacy taken from it's intended use in physical therapy and branded the NEXT BEST THING I'M GOING TO SELL YOU in personal training settings.

Pushups are core training. Squats are core training. Deadlifts are core training. Overhead presses are core training. When you are bracing yourself, keeping your core tight and back rigid...such as in the above exercises you are still working your core. One time I strained an oblique while doing deadlifts.

If you feel like you need core stabilization, if you already have a suspect low back do planks and side planks. NEVER EVER EVER do flexion with twisting...such as the Russian twist exercise. Horrible for your low back.

Alan

Good grief dude wrote:

Who has time for strength training?

Focus on RUNNING more.

Basetrainingyo13524 wrote:

Just started running and in base phase. Would like to increase strength and running economy for the future months. Could anyone share the leg or core exercises they do to improve?

Lets say you run 7-10 hours a week. Adding weight lifting at 30min twice a week isn't much.

Who has time to stretch?

Who has time to sleep enough?

Who has time to eat right?

You make time for what you want to make time for.

Alan

When I saw the thread title, I had hoped Alan would weigh in.

Go with his advice.

...except that when you're starting a new exercise, do it early in your training session: after a warmup, but before the bulk of your running training. This is because new movement patterns are best learned when fresh.

Once your exercises are well learned, there's no problem with doing them after the day's main running (or before).

runningart2004 wrote:

Pushups are core training. Squats are core training. Deadlifts are core training. Overhead presses are core training. When you are bracing yourself, keeping your core tight and back rigid...such as in the above exercises you are still working your core. One time I strained an oblique while doing deadlifts

Is this why your program does not have deadlift? Isn't squat a quad dominant exercise unless it is done deep (beyond parallel)? If you squat, but don't do deadlift, wouldn't you develop imbalance between quad and hamstring strength? If anything, I think deadlift is more important than squat for runners.

On a related issue, what do you think of single-leg squat and single-leg deadlift? I think they are important to keep one's left-right balance in check.

I Agree that Alan left out some form of hip dominant exercise like bridges or hinging. For beginners I like half kneeling lunges holding a dumbbell overhead. This will get your core without wasting time isolating it. I also like loaded carries like farmers walks. My students say it makes their backs feel great.

Basetrainingyo13524 wrote:

Just started running and in base phase. Would like to increase strength and running economy for the future months. Could anyone share the leg or core exercises they do to improve?

"Strength Training" is a crutch for the genetically weak.

You need to go punch your parents in the nose, it is their fault you are so weak.

Deadlifts are great. Single leg exercises are great. Its a matter of fIndIng the rIght time and place in the overall progression. Progression doesn't stop. It goes on for months and years going from less technical to more technical.

Squats are a quad dominant exercise like the bench is a pec dominant exercise. Don't believe everything you hear. For most lifters, especially novice, the bench is much more of an anterior delt exercise.

Take a look at muscle activation studies on the squat. As you increase weight to the 80-90% of max range there is a marked increase in hip extensor activation while knee flexor activation remains relatively stable.

I would much prefer to develop a runner's back strength through spine loadIng exercises such as the squat before throwing a runner into the deadlift. This way the runner develops proper breathing and bracing techniques during the relatively safe squat so that later execution of the deadlift is safer and more productive.

Also the lunge provides quite a bit of hamstring involvement, especially if done in a way to prestretch the hamstrings prior to the concentic contraction (deep long stride lunges)

Alan

KB or DB swings are a great hip dominant exercise that gets the hamstrings to do what they are designed to do...explode forcefully.

Anyway, once the runner is comfortable with the squat he can add Deadlifts on an alternating basis. Lifting twice a week one day would use squats, the other deadlifts

Lunging though has always been my bread and butter hamstring exercise.

Alan

While we are at it I rarely talk about warmup...

Back extension 10-15 reps

Lateral leg swings 10-15 reps

Front/back leg swings 10-15 reps

Bodyweight squats 10-15 reps

Shoulder external rotation 10-15 reps

There are many "right" ways to develop a strength program for a runner. One of these days I'll put together a nice little e-book for you guys.

Alan