Does anyone have a strength training program for distance running? trying to get stronger but not put on a lot of bulk or weight.
Does anyone have a strength training program for distance running? trying to get stronger but not put on a lot of bulk or weight.
It depends on how much time you have available, the qualities to develop are:
1) Morphofunctional Strength.
2) Maximal Strength.
3) Power.
4) Power resistant.
5) Short muscular endurance.
If you have little time you have to make one dish if you have many months you can combine in sequence.
In large strokes:
Morphofunctional strength includes 4-20 RM means.
Maximum strength, means of max effort, 1-3 RM.
The power includes explosive mean such as dynamic effort, jumps and bounces.
Power resistance includes the same exposive means organized in series to short recoveries for recharging the creatine phosphate for local muscle endurance.
The short muscolar endurace, includes circuits both in the gym and the 3 models of Canova's circuits.
The morphofunctional force is preparatory to the maximum force, the power to the resistant power, and all prepare to the final quality the short muscular endurance. in any case I have obtained great improvements also stopping to the creatine phosphate of the resistance power.
For the microcycle I adopt a scheme of 2 times upper body and 2 times lower body per week.
ohhhh somebody had an exercise physiology class!
Unless you change your diet and cut back on your running you're not going to put on bulk.
How much time fo you have to train?
What facilities, weights, machines, etc...do you have access to?
If possible figure out where you're weak, imbalanced, tight etc... and focus on strengthening what is weak.
For lower body do some form of hinge at the hip exercise (deadlift, glute bridge, hip thrust)
and some form of squat.
For upper body do a horizontal push (push up, bench press), horizontal pull (row) vertical push ( shoulder press) and vertical pull (pull up).
I have been doing single leg standing with eyes closed exercise, from a few seconds at the beginning to today 2 minutes, I found that I have more power when running and running fast is easier than before. This exercise works on a lot of foot/leg/core muscles.
Compound lifts like Dead Lift, Squat, Clean, and Bench Press
3-5 reps and 3-5 sets each
90 second rest
2-3 days a week
Heavy weight for your ability
Have a spotter (especially the bench)
Learn good form
Do it separate from a run. For instance lift in the AM and run in the PM
Some yoga on the other days
Since I’ve been doing heavy compound lifts I feel so much better. Increased energy and running feels much easier.
ill try this thanks for the Information