What are the SPECIFICS of the pros' strength training?

College Running D1

6 years ago 06/26/2017 5:13pm EDT

We always hear "blah blah we do heavy weight, low reps, blah blah". We see clips of Mo in the weightroom, same with Centro, etc, but i never hear any SPECIFICS of what exercises these guys are doing, how often, how much weight they're putting up, and I am really curious.

What is the best way for a distance runner to incorporate weight training like all these pros do? Can it even be doneduring base phase? Aka summer for all the high schoolers and college runners, or isi it best left for in-season?

6 years ago 06/26/2017 5:27pm EDT

re: NewishPoster

NewishPoster wrote:
We always hear "blah blah we do heavy weight, low reps, blah blah". We see clips of Mo in the weightroom, same with Centro, etc, but i never hear any SPECIFICS of what exercises these guys are doing, how often, how much weight they're putting up, and I am really curious.
What is the best way for a distance runner to incorporate weight training like all these pros do? Can it even be doneduring base phase? Aka summer for all the high schoolers and college runners, or isi it best left for in-season?

https://www.therapeuticassociates.com/locations/oregon/portlandvancouver/north-portland/more//oregon-project-stability-routine/

I suggest working with a S&C person in your area to help design a program rather than copying what an elite athlete does.

6 years ago 06/26/2017 5:40pm EDT

re: NewishPoster

As the article in the Oregon Projects states, the purpose of strength training is to create a balanced athlete to prevent injuries. Often on this message board we read "just run, run more." However neglecting stabilizers and synergists can result in injuries.

Strength training should be done in the off season and continue through the season and taper off during the championship phase.

There are many methods of strength training just as there are many protocols and different running programs. Principles however are few. Pay attention to stress, progression, overload, recovery, and make sure you keep your body supple, stable, and mobile.

6 years ago 06/26/2017 6:41pm EDT

re: Coach

My suggestion:

Dynamic Warmup

Heavy strength training and plyos to get stronger and more explosive (this leads to improved running economy).

Mobility work and specific functional work geared towards injury prevention (core work, working on individual weakness and prone injury areas).

Copying an elite's program is not smart. Would you tell a freshman runner to immediately put in the volume and intensity that a pro does?

Start with the basics. Doing an explosive weighted split squat or jump squat is not advisable if you can't do a basic back squat. Doing a contralateral toe touch is pointless if you can't even do a proper plank.

Runners tend to think more is better. Strength training requires different thinking. If you just wanna sweat go do Crossfit.

Alan

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