Weight Program - Does anyone have one that is worth while?

5 x 5

Winning wrote:

5 x 5

not running specific, bro.

Low reps are the way to go.

http://www.scienceofrunning.com/2016/11/percy-cerutty-the-eccentric-stotan.html

Six lifts, two days a week (preferably on workout days).

Day A:

-squat

-bench press

-bent-over row

Day B:

-deadlift

-overhead press

-pulldown (or pullup)

3 sets.

10 reps.

Weight that requires significant effort to reach 10 each set.

Don’t look for weight training advice (even for runners) on this site. This place is the internet home of training stupidity.

I suggest finding a local NSCA-CSCS person to develop programs and teach the skill of lifting weights.

Low reps, heavy weight no matter what. Fail in 6-7 reps.

It's really basic in that there are two types of muscle hypertrophy. Sarcoplasmic and myofibril.

Sarcoplasmic hypertrophy does not increase muscle strength. You would build your muscles this way by lifting lighter with a lot of reps, cut downs, etc. Most distance runners can not gain an ounce anyway so they are not in danger of building muscle mass this way, but, it adds very little strength that they could built running.

Myofibril hypertrophy or the actual expansion of the muscle fibers for strength is what you are looking for by lifting heavy with low reps. That being said, other than being fit building upper body mass is never a good thing. You can't change the laws of physics. I don't care what muscle bound gym rat tells you. They are wrong.

swoleman wrote: I know there is a clear benefit, but what is the best program?

training is a two-step process. you stress the body, then in recovering from that stress the body adapts so that it is better able to meet that stress in future. apply a stress, then adapt to that stress. that's all training is.

the first law of training is the law of specificity. it says that the adaptation you make is specific to the stress you applied. therefore, to figure out which training to do you merely follow this simple rule: you apply the specific stress that induces the specific adaptation that makes you better suited to meet your performance goal.

that's all the wisdom of coaching in twenty words.

therefore, there is no such thing as the best program.

there is only the specific program that will take you from where you are to where you want to be.

to do that you need to do one of two things:

1) read a few books on non-running training, circuit training, stage training, pyramid training, weight training, resistance training, plyometrics, neuro-muscular induction, and figure out for your self which specific exercises you need to do to take you to where you want to go.

2) get a coach.

no one on this website can tell you what the best program is because they don't know you. they have no idea where you are or where you want to go or even which event you are training for.

if, as I suspect, you genuinely know nothing, then start with this:

Cheers

Luv2Run wrote:

I suggest finding a local NSCA-CSCS person to develop programs and teach the skill of lifting weights.

I wouldn't necessarily go with an NSCA person. Although they are the best at teaching lifts, they generally scoff at distance running and their strength programs might not be compatible with training. That is why USTFCCCA developed their own strength program.

Strengthen where you are weak and imbalanced and stretch and mobilize where you are tight.

swoleman wrote:

I see so many people and groups talk about lifting and I know there is a clear benefit, but what is the best program? If one is running 100-120 mpw training for a marathon and lifting twice a week, what should the lifting program look like?

I know there is clear value in deadlift, squat, etc., but I have not found a lot of solid resources that is running specific related to strength. I have done a fair amount of studying and feel like I understand it pretty well, but I also do not want to reinvent the wheel.

Groups like NAZ Elite and NOP are doing big lifts, but at what intensity and how much volume?

Any advice or resources would be greatly appreciated.

Look up research on weight lifting, plyometrics, and running economy.

Once you understand the “why” the “how” writes itself.

Alan