People on this website do know that crunches dont do sh*t right??

Thread Follower wrote:

Dr. D-

I too would love to see more of your thoughts on weight lifting. Specifically, the recommended lifts and number of sets and reps distance runners should do per lift/exercise.

You bring up a good point about progression - but could you be move specific on the basic core exercises and when too move from them to the actual lifts. Any thoughts on what high school age runners should be doing in the "gym"??

Okay, so to start off, all the athletes that plan on lifting are going to need a strong core. Now you cant just do some situps and crunches 3 times a week for 2 weeks and expect to be able to clean 145lbs over your head. So to build the core, I suggest doing contralateral (meaning different sides) planks and ipsilateral (meaning same side) planks. Start in proper plank position

For contra-Extend your right arm and left leg so they are in line with your back and parallel to the floor. Hold it for about 10 seconds. Alternate to the other side. Do each side 5 times.

For ipsi-Extend right arm and right leg...much more difficult, then follow directions for the contra

Other core excersises:

side lunge:

pay attention to the straightness of the back, no arching.

Musketeer lung jumps:

this is a video on it. make sure when you do it, your core is engaged the whole time, the back is straight, the knee doesnt go infront of the foot, and that the knees dont outward or inward rotate

Planks with a ball:

Form is most important in these excersises

So I'd say do those 3-4 times a week

As for weight lifting goes....My athletes do squat to press 4x5 starting with 45lbs working up to 75lbs..(45 is more to watch and practice form)

Dumbell knee drive: have one foot on a box and one on the ground, and drive your leg thats on the ground up while holding 25lb dumbells. Since it is a running motion this is a good excersise for runners. Make sure in most weight lifting excersises that the weight is on the heels not the toes. 3x6-8/leg

Ab rollouts: Use a bar with big plates on teh end the the bar is off the ground, grab the bar and roll it outtill your chest is about 4-6 inches from teh ground, then contract the abs and pull that sucker up. 3x30 seconds

Overhead walking lunge: Hold a plate of about 10-20lbs over head, while keeping a straight back, and putting your weight on the heels, lunge for about 35meters 6 times

DB bulgarian split squats:

This guy kind of arches his back, try to keep it straight

Those are just some workouts that will help develope the stabalizers in your core

I think all highschool runners should be doing something in the gym. They all want feel powerful and strong while racing, and the only way to do that is TO BE powerful and strong. I've given this program to my brother. He's a highschool runner, junior. His fastest mile as a sophomore was 4:24 and for the 5000 he ran 15:20-30s. He did the beginer core stuff at the end of his XC season while he was doing tempo runs at 5:45 pace. After 2 weeks of the weight training, he's cut down incredible. He texted me his run yesterday...5:29, 5:35, 5:27, 5:32, 4:49 and today was 5:57, 5:46, 5:34, 4:47. He's telling me he has never felt stronger

Also, when doing musketeer, go from side to side, dont stay stationary. Like sort of bound

Also, so you guys dont freak out and make huge arguments over nothing, he ran a 15:20-30s as a junior this past season

Yeah but I look so good with that 8 pack. Ilove looking at myself in the mirror and I get a lot of compliments.

runn wrote:

Yeah but I look so good with that 8 pack. Ilove looking at myself in the mirror and I get a lot of compliments.

You have a talking mirror....no way...

That's a good idea. Someone should invent that.

Today's american society would eat that right up.

Dr., Thanks for spelling this out. Very helpful.

Couple of clarifying questions:

a. You originally posted "high planks" (I assume this is pushup position... on the hands rather than forearm plank position). The picture you posted above is standard plank position. Do you feel one is better than the other?

b. I don't get this statement: "Also, when doing musketeer, go from side to side, dont stay stationary. Like sort of bound". Are you saying to bound forward? I don't see how to go side to side with the video you posted.

Thanks.

for the high vs. low planks, do whichever you prefer.

and the musketeer is hard to explain, its like this video, but pretent the bench isnt there and shes landing on the floor

http://www.youtube.com/watch?v=qPOiJip40r8

Crunches strengthen abs and can be part of a balanced program. There are more effective exercises, but crunches are simple and the risk for injury is low. Crunches can be part of a program that includes exercises like planks, side planks, oblique crunches, trunk lifts / back arches for the core.

my 8 pack begs to differ

But time is being wasted doing them. You want the underlying layers of the abdomen to be strong, the transverse abs. These are use to keep you upright so when it's you vs 2 other guys with equal or better kicking speed with 200m to go, you will blow past them because they are wasting energy trying to keep form while your form is perfect due to your strong core muscles, including lower back muscles.

I've always thought that strength training is a bit of a wank when it comes to distance running.

I could pick up Geb and toss him over a ten foot fence if I could catch him. Doesn't make me run any faster.

Overated,and hyped wrote:

I've always thought that strength training is a bit of a wank when it comes to distance running.

I could pick up Geb and toss him over a ten foot fence if I could catch him. Doesn't make me run any faster.

For you....http://ericcressey.com/five-resistance-training-myths-in-the-running-world

Thanks.

When the Kenyans start telling me I'll start listening.

In the meantime I know that I can still beat 98% of those, working out in a gym, around the block.Even the ones who are 20 years younger than me.

There is a good reason for that.One that Eric Cressey can not make any money from.

They gave me a 6 pack. Don't know if they contribute a lot to running, but they made me look good without a shirt.

And whatever you do, avoid grammar and spelling exercises.

For starters, do you suggest doing Musketeer Jumps with or without the sword?

Overated,and hyped wrote:

Thanks.

When the Kenyans start telling me I'll start listening.

In the meantime I know that I can still beat 98% of those, working out in a gym, around the block.Even the ones who are 20 years younger than me.

There is a good reason for that.One that Eric Cressey can not make any money from.

Have you not read anything on this thread? I have already stated "when they (runners) do, they are wasting time and not doing it properly." If runers worked out properly, they would all be very strong.

And why would you wait for the Kenyans to tell you this? Perhaps they could be better runners if they didnt weigh in at 120 pounds and had some power (and I mean muscle mass) behind those legs.

you know what gets you really good at running and develops strong legs? running a lot.