Strength Training

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TrackRunner28 wrote:

What are the best bodyweight/weight exercises for an 800 runner?

It depends. What kind of 800 runner are you? Where are you weak? Do you hang to the left or the right?

Horizontal push- push ups; a horizontal pull- rows, vertical push- inverted push up; vertical pull- pull ups; hip hinge on 2 legs- dead lift; a hip hinge on 1 leg- 1 legged RDL; squat variations, lunges and step ups. 2-3 times a week 30 minutes for each session.

Push ups, pull ups, squats, squat jumps, skips, bounds.

+frog jumps

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coach wrote:

Horizontal push- push ups; a horizontal pull- rows, vertical push- inverted push up; vertical pull- pull ups; hip hinge on 2 legs- dead lift; a hip hinge on 1 leg- 1 legged RDL; squat variations, lunges and step ups. 2-3 times a week 30 minutes for each session.

I don't like vertical pushing. Hardly anyone has the shoulder flexibility to do it correctly in the way that people think you should be doing it. Especially runners. Think about putting a bag of flour on a high shelf, that's the motion you should try to replicate (i.e. some horizontal component). Actually why not just make putting a bag of flour up on a shelf your exercise.

We need to teach vertical pushing properly, just as we need to teach proper push ups, squatting and hinging etc...

Look no further than stronglifts 5x5 or a variation thereof.

Bench Press

Overhead Press

Squat

Deadlift

Rows

You can add chinups and dips, if you like.

Anything else is just gimmicks

The OP wanted body weight exercises not barbell exercises.

coach wrote:

The OP wanted body weight exercises not barbell exercises.

The problem with body weight exercises is that they're not going to get him "yolked". He already does plenty of bw work while running the 800. What he needs is heavy weights.

The essentials:

A heavy lower body movement

An explosive lower body movement

If you want to be fancier:

Lower body-

Squat- front, back, goblet

Hinge- deadlift

Lunge-

Explosive- oly lifts or just do some jumping

Upper body

Push & pull- vertical and horizontal

Thank you for your advice. I am still confused about the whole vertical vs horizontal concept for upper body strength training

Soon to be grad wrote:

The essentials:

A heavy lower body movement

An explosive lower body movement

If you want to be fancier:

Lower body-

Squat- front, back, goblet

Hinge- deadlift

Lunge-

Explosive- oly lifts or just do some jumping

Upper body

Push & pull- vertical and horizontal

TrackRunner28 wrote:

Thank you for your advice. I am still confused about the whole vertical vs horizontal concept for upper body strength training

Soon to be grad wrote:

The essentials:

A heavy lower body movement

An explosive lower body movement

If you want to be fancier:

Lower body-

Squat- front, back, goblet

Hinge- deadlift

Lunge-

Explosive- oly lifts or just do some jumping

Upper body

Push & pull- vertical and horizontal

Horizontal pushing- push-ups or bench press

Horizontal pulling - row variations

Vertical pressing - military press

Vertical pulling - pullups, lat pulldown machine

If you really want to be fancy you would do horizontal movements one day a week and then do vertical another. For a runner this is probably not necessary, just pick a pull and push that you like to do or switch it up.

What is more important in my opinion is that you are likely either a student or office worker who spends all day slouched at a desk.

This means you have poor posture and a weak back. You should be doing 50-100% more total pulling reps than you do pushing reps in you strength workout to try and remedy this.

It's hard to find something better

http://www.plankpose.com/runners_core_strength/