Winter Strength Training for 3200m

Training Advice/Discussion

7 years ago 10/22/2016 9:43pm EDT

I am a sophomore in high school going into this offseason with hopes of implementing some more strength training this winter. I primarily run the 3200 (1600 sometimes). Previously I really haven't done consistent lifting through the offseason. I'm hoping to build up some more strength and speed for track. I ran 10:18 last year and want to go sub-10 this upcoming season. What are some types of exercises I should be doing alongside my running? I was planning on doing a lot of basic fundamental lifts like deadlift, squat, bench press along with some other body weight exercises. Is there anything different I should try or change with my plan? Tips from experience? Thanks.

7 years ago 10/23/2016 8:05am EDT

re: Want2BeFasterThanU

Lift to support your running. That is a key thing to keep in mind. The big, compound lifts are great (dead, squat, press, pullup, row, etc.), but for running, it depends a lot on how you program them in.

I am a fan of full body days where I hit most of the movements. I like heavier weights, so sets of 3-5 reps with a 5-7 rep max weight. Don't go to failure. Stay in control, and add weight when necessary. Don't rush that.

The only bodyweight exercises I like, and do for higher reps, are single leg squat/dead variations to strengthen every angle of my hips and knees.

Doing that, I generally only lift twice a week. The rest of the time, run. Depending on what your winter training has been like in the past, you will probably stand to gain more from a solid winter of base training than from lifting. So lift for strength and durability, and lift so you can run as much as possible.

7 years ago 10/24/2016 3:36pm EDT

re: Want2BeFasterThanU

Definitely incorporate lunges in there somewhere. Overhead dumbbell press is also one of my favorites. I also love jumps that can make your legs more explosive, squats jumps, toe jumps, one legged jumps, etc...

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