Winter Weight Training for Multi athlete/Mid-d?

Ashton Eating wrote:

I am a HS Junior who does xc (pr 18:10) and outdoor track (mostly 800m-1600m, pretty good HJer). Last year I did the pentathlon (110H, HJ, LJ, SP, and 1500m), and I really enjoy it, I was the top sophomore at Sectionals. This winter, instead of doing swim team I'd like to work on strength and getting more upper-body muscle to aid in the Pent. Does anybody know of weight-lifting programs that would improve my pent abilities and explosiveness?

Background: 6'0", 125lbs

5k xc: 18:10

1500: 4:45 (final event of pent last year, was tired)

1600: 5:02

3200: 11:12

HJ: 5'6"

SP: 23'8"

110H: 20.xx

LJ: 15'5"

100m: 13.20

Forgot 800m: 2:11

Also, we have no indoor track and I live in upstate NY, so winter is cold and hard to run in.

First, I recommend you continue to swim.

I would not recommend a specific strength program without knowing your strengths, weaknesses, imbalances, how you move etc... Your shot put is not good, I'll assume you're not very strong, your long jump isn't great either. Your HJ is more impressive than the previous events.

You need to master body weight exercises before embarking on a weight lifting program. You need to own your pushups, pull ups, body weight squats, power position, lunges, one legged stances, planks, crawls, glute bridges, before you lift.

Swimming will help your overall conditioning and you'll enjoy being on a team, body weight exercises can be done a few days a week to supplement them.

At 6'/125lb, I would add weight training to whatever sport you choose.

You really need to gain some weight. That is just exceptionally scrawny, man. Especially if you aren't focusing solely on distance.

Hit them squats, front squats, and dead-lifts religiously.

What is your standing long jump? 400?

Your 100m/raw speed needs significant improvement. Improving these will improve your 800.

I agree with your decision to skip swimming and learn lifting. Focus on these key lifts: Squat, Deadlift, Power Clean, Bench Press, Overhead Press, and Pull-ups. Devise a multi-day (5-7 days) workout plan that incorporates these (and to start, just these). Look up proper form for each, and start with very light weights. Learn the proper form/technique first, before increasing your volume. For Power cleans, keep reps per set very low.

A good way to gain some strength without having to go crazy with the weights would maybe be throwing around a medicine ball and, if you can get one, just throwing the shot around

Thanks for the replies, I do acknowledge that I'm too lean at the moment, which is why I've decided to start lifting. I very likely will not go back to swimming on our team, but often do a swimming wkout as cross-training. What I've surmised so far from the comments is that I ought to start slow and light with squats, deadlifts, cleans, bench, overhead and a variety of body-weight exercises. I do have a shotput at home, I took it over the summer to practice form, and regularly do a throwing session in my backyard on off days or easy days of running.

New question: If i intend to keep up some minimal mileage (15-25mpw) how should that fit around my lifting schedule? Before/After lifting? Run only on off days?

Again, thanks for the replies.

Ashton Eating wrote:

Thanks for the replies, I do acknowledge that I'm too lean at the moment, which is why I've decided to start lifting. I very likely will not go back to swimming on our team, but often do a swimming wkout as cross-training. What I've surmised so far from the comments is that I ought to start slow and light with squats, deadlifts, cleans, bench, overhead and a variety of body-weight exercises. I do have a shotput at home, I took it over the summer to practice form, and regularly do a throwing session in my backyard on off days or easy days of running.

New question: If i intend to keep up some minimal mileage (15-25mpw) how should that fit around my lifting schedule? Before/After lifting? Run only on off days?

Again, thanks for the replies.

Depends on your priority.

During periods of heavy training and running do that first then lifting second. During periods of lifting priority lift first then train/run.

Consolidate heavy stress. Hard sprints jumps ect on same day as lower body lifting but as a secondary workout.

In your situation. I would do an upper/lower split with the upper body days in your easy running days and the lower body days on your hard sprint/jump days.

Maybe something like this:

Day 1: am: easy run; pm: upper body strength

Day 2: am: hard sprints jumps or intervals; pm: lower body strength

Day 3: off, recovery, mobility, foam rolling

Day 4: repeat day 1

Day 5: repeat day 2

Day 6/7: off, recovery, mobility, foam rolling, technique work, swimming, etc but nothing too crazy. Long easy run one day would also be ok.

Strength progression: basic lifts, basic linear progression

Alan

Thanks for being specific, and the 4liftingdays/week will actually work better for me, as the school weight room is not open on Wednesday. However, AM wkouts during m-f will be unlikely, because classes start at 7:00. Thank you for the input, I'll see how my schedule can accommodate doubling.

Oh and since this is just building a base maybe spend some days just doing hurdle technique

Flo'da boy wrote:

Oh and since this is just building a base maybe spend some days just doing hurdle technique

Definitely, will continue to work on the technique for events I can practice (can't practice HJ or LJ cuz we don't have indoor, but i can do SP and Hurdles), and will work on mobility and flexibility.