when to cut back on strength training before peak race

Keep doing two strength training for now. On the week of peak race, I'd probably do just one strength training, on Tuesday. I'd also suggest that you move your workouts that week to Monday/Wednesday and only lift on Monday if you can. Otherwise, I'd just do only one workout with strength training on Tuesday and do a moderate run on Thursday.

I always quit strength training about 4-6 weeks before peak race. During that time, I would increase the intensity of my speed / speed endurance sessions to work towards a faster race.

What is the purpose of your lifting sessions? For me, it was to get strong enough to run certain workouts faster, which would then lead to a better race. But lifting didn't (as much) directly translate to a faster race.

Lifting should be getting more explosive toward peak races. Less weight but faster movements. Keep 2 sessions per week until week of peak race, then do one session

What exercises are you currently doing?

2-3 weeks

As a women's coach... I wouldn't cut back on her lifting lifting days. Maintain both days for all three weeks, but cut back that last workout day in the final week (which is still 2-3 days out from the race for us). I agree with the poster that suggested more explosive lifts, but don't start that the last week (better 2-3 weeks out). With growth hormone as the primary driver for women's strength gains, it's best to keep lifting to maintain that stimulus - just be willing to adjust the training based on the athlete's responses to the week's workouts. As a thought, we've had some athletes that responded to a short (3 or so minute) leg circuit the day [/u]before[/u] races. Those athletes said they felt flat if they didn't maintain that workout. Finding what an individual responds to (and is confident in) is a big part of all of this.

This is a pretty great answer... if this is too complicated like a couple other said you can just drop the second lift on race week but obviously still do your premeet routine to not feel flat.

Agreed, good post. I guess it depends on the race and the type of strength. I have generally cut lifting down to a minimum prior to marathons to cut weight, but have generally not considered hormonal gains at play, which are very legitimate and particularly so with women's racing..

Usually spend one session with 4 sets of deadlifts and the other day with 4 sets of squats. Workouts vary with different types of deadlifts(trap bar, single leg, etc.)/squats...some workouts are low rep 2-6/some higher 8-10. Between each set i usually do some different pulling/press type exercises. The workout is probably not runner specific. Just trying to gain general strength since I am new to strength training and spending time working on correct form. I've been doing this for the past 10 weeks.

Who doesn't recover quickly from weight training? To avoid injury, maybe reduce effort two or three weeks prior. In regard to muscle recovery, five days should be fine.

lifting wrote:

Usually spend one session with 4 sets of deadlifts and the other day with 4 sets of squats. Workouts vary with different types of deadlifts(trap bar, single leg, etc.)/squats...some workouts are low rep 2-6/some higher 8-10. Between each set i usually do some different pulling/press type exercises. The workout is probably not runner specific. Just trying to gain general strength since I am new to strength training and spending time working on correct form. I've been doing this for the past 10 weeks.

Your workout is not running specific at all.

Boo Schexnayder who is the lead educational coach at USTFCCCA and a coach of world class athletes for over 25 years only has his athletes squat in an early season block. Nevertheless starting a strength program is a great idea. Starting different exercises now would be foolish. Cut down on the number of sets and reps but not the intensity.

thanks coach. What would be more running specific lifts/exercises you would recommend?

lifting wrote:

thanks coach. What would be more running specific lifts/exercises you would recommend?

I wouldn't recommend doing new exercises now. I'd just stop doing "heavy" static lifts.

According to Schexnayder you want to establish neural pathways from day 1. In his first phase he introduces olympic lifting and variations, weighted jumps, and speed presses. Then he has a strength phase and then he backs off and stops his heavy squats and other static lifts.

Running specific would be things that promote neuromuscular integration:

Pulls and snatches and other light Olympic variations jerk presses, trap bar jumps, or jumps holding dumbbells.

But again dont start these now.