Weight Lifting Programs

Training Advice/Discussion 800

15 years ago 06/26/2008 6:25pm EDT

I'm beginning my base training for Cross-Country and with a new year (and final) year of HS running coming up I wanted to incorporate one more thing into my training to prepare me for college running. I have been waned on my training throughout HS - freshmen year we worked on building up to a steady mileage and finding my safety zone...sophomore year we incorporated some heavier mileage and a lot of aerobic strength work (with little speed)...and junior year we began to bring everything together bringing in rep pace workouts.

The only thing we've been missing now is a solid lifting / core workout sessions.

I'm most likely going to be running 60-65mpw (a severe step down from my 90mpw last summer, which we found was way too much for me). I'm worried about overdoing the lifting and we've decided three days a week would be a good safe amount, at least through the summer.

I just have a couple questions as I'm not really familiar with any real strength programs for runners (specifically 800m/1600m types):

*We'll be working on polymetrics towards the end of the summer, should I still focus on calf and thigh work in addition to that?

*What sort of work should I be doing to bring my core strength to a greater level? That's the major concern this summer.

*How heavy should I be lifting (I'm about 135lbs and on the shorter side)?

15 years ago 06/27/2008 1:10pm EDT

re: Small HSer

bump

Anybody have any advice?

15 years ago 06/27/2008 1:51pm EDT

re: Small HSer

What are polymetrics? Are they similar to plyometrics?

15 years ago 06/27/2008 2:04pm EDT

re: loserfag

Sorry, I spelled haha.

Plyometrics is what I meant.

15 years ago 06/27/2008 2:10pm EDT

re: Small HSer

To increase strength without increasing mass lift in a circuit: first set of first exercise, first set of second exercise, first set of third exercise, etc, then second set of each...

Break up your weight lifting schedule in the same way you would a running schedule: volume first, then intensity with less volume, then taper with high intensity. Plyos should be the end result, the peak intensity. So...

1. You can still do some thigh and calf work after plyos. Like 1-3 sets of 8-12 reps of Squat and Calf Raise. Nothing crazy.

2. Planks and side planks and any other variations (ie: side planks with hip extension is mucho funo)

3. Lift to failure and lift in a progressive pattern, again like you would structure a running season. Let's say 4 weeks of 2-3 sets 12-15 reps 3 days a week, 4 weeks of 2-3 sets 8-12 reps 2 days a week, 4 weeks of 1-2 sets 4-8 reps 1 day a week. This schedule is a bit on the high side for volume. I'd think 2 times a week would be plenty to start off, instead of 3 times a week, especially if you are doing legs.

Phase 1:

Squat

Bench

Lunge

Seated Row

Leg Curl

Shoulder Press

Calf Raise

Lat Pulldown

Phase 2:

Deadlift

DB Bench

Step Up

DB Row

RDL

Shoulder Press

Calf Raise

Lat Pulldown

Phase 3:

Single Leg Squat (use smith machine)

DB Bench

Split Jump onto a box (no weight)

Standing Cable Row with hip flexion

Cable Hip Extension

Cable Front Raise

Eccentric Calf Raise

Cable Straight Arm Pulldown

15 years ago 06/27/2008 3:14pm EDT

re: Runningart2004

Thank you. I'm not too comfortable in the weight room, but I think this will help...at least I'm going in there now with a program in mind and not just bouncing from machine to machine.

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