weights.... too much for a distance runner?

That sounds like a lifting plan for a wannabee body-builder. Gotta get big biceps and pecs, right?

***

Personally, I do not believe in doing any lifting for distance training. Several prominent coaches also do not.

However, some coaches do. But you will be VERY hard pressed to find ANYONE who advocates an exclusively upper-body workout for a distance athlete! How are those big shoulders and pecs going to help your legs move fast? I understand why some people do leg lifting (especially "power lifting" with explosive movements), and still hold out some hope that someone will be able to change my mind, but I doubt I will ever support upper-body lifting.

I recommend that, instead of lifting 3x a week, you do a second run 3x a week.

well, I got this from a Canadian Olympian in the 5k for this upcoming Olympics... but they did not give us the reps and weight to use...

5/10. Not bad. You sort of had me going. But Canadian Olympic runner? A lifting program that is all arms and shoulders?

But there is one born every minute, particularly on letsrun.

You will get the typical shrill cries from letsrunners that upper body lifting is a waste of time. Those folks are suckers.

You need to add way more tricep work. But your plan of lifting just your arms and shoulders is very smart. That Canadian knows what he is talking about. I predict sub 4 for you!

Yeah, I would cut the pushups in half or maybe eliminate them - same with pullups. The rest looks good, but might want to add some tricep action. The weights you are using should add some strength without much bulk.

Overall the core / abdominal stuff is ok for beginners, but you might want to get creative and add a lot more there - think of some stuff that emulates the running motion as much as possible. Then work up to where you are doing about 3x as much as you start with and double the weight when you work abs/back/butt/hips. Don't be afraid to work those till they scream (but wait till you get strong there first).

The biggest problem with you routine is the number of times you do it. You do not want to lift for any specific muscle more than twice a week, it is simply overkill. More importantly, you are training for cross country, and running the mile I presume. The routine you have will most likely not help you at all. The weight you are suggesting is not a lot, so you will not have to worry about bulking up, but it will take time away from more important things like running more miles. However, if you really want to incorporate some lifting into your training then this is what I suggest:

bench 3x20 at whatever weight you feel comfortable

4x5 pull-ups working your way up to as many as you can do

4x5-10 dips again working you way up to as many as you can do ( this is a very important exercise for strengthening the shoulders, triceps, and back)

pushups are also key. I like to do a lot of pushups right before I start running and then just as many immediately after my run.

I think the most important thing for you to focus on though is core work. IMHO building a strong core is key to running success.

-keep your sit-ups routine the same (if you can do the sit-ups on an inclined bench to really get maximum benefit)

-do 3x30 leg raises (where you lay on your back and lift you legs straight in the air and then back down again, leaving six inches between your feet and the ground)

-and 3x1:30 abs bridges (these are great because they train your abs to stabilize your body.)

-leg holds are also key: lay flat on your back and hold your feet off the ground about six inches. Hold them there until you can no longer take it, rest, repeat.

you do not need to focus on shoulder biceps, because well when was the last time you saw a great runner with no neck and massive biceps? Best of luck and lastly remember to stretch before and after you lift. Stretching after you lift is key to maximizing the effect of your routine, it helps blood flow to the areas worked and maximizes recovery.

65 lb bench press? Is this Jordan Hasay's workout?

I've been doing a lifting routine very similar to this with a coach using a pretty solid program. There is some lower body worked in, but I've been upping my mileage and adapting to a new college program at the same time.As a result, I've been skipping the lower body workouts to save my legs a bit for my runs instead. Is this a good idea? I did the lower body workout a couples times and was sore as a bitch for the next 2-3 days after, and it didn't seem worth it to sacrifice a couple runs a week for some strength work.

The funny thing is i'm being dead serious.... I'm talking about Megan Metcalfe. She is a mentor for my running club at WVU.

Repeat after me: Funtional Resistance Training

1. Split Jumps or box jumps or split box jumps (any sort of power movement)

2. Squat or Deadlift

3. Bench Press or Pushups

4. Lat Pulldown or Pullups

5. Planks and Back extension.

Unless you need to gain weight or have some muscular imbalances or play football, wrestle, etc bicep curls and shrugs are absolutely pointless for an athlete.

Alan

This plan is something old people at the gym do thinking they are working out. If you are going to work out then do so, dont waste your time doing 65lb bench and 12 lb curls. its not going to make you any slower until you become obsessed with working out.

Drop everything you are doing with dumbells and weight because there is no point behind such a half ass regimen.

When you do your pullups, don't do strict pullups, do kipping pullups. This will work your core more and improve your whole body coordinations. If you don't know what kipping pullups are, watch this:

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

People in glass houses wrote:

This plan is something old people at the gym do thinking they are working out. If you are going to work out then do so, dont waste your time doing 65lb bench and 12 lb curls. its not going to make you any slower until you become obsessed with working out.

thank you.

also, some people may not like weights, but that's good for the rest of us who like to look a little less pathetic.

during college i let my weights work slide for the first couple years. while a lot of 80-100 mile weeks also helped over time, my 5k time dropped to 14:15 (from the 14:40 range) after getting back into upper body weights. i felt a very definite improvement in my workouts and races when i increased my upper body strength. what's better--i no longer looked exactly like a concentration camp survivor.

if you run enough, you will not gain much or any weight though. just strength and definition.

but seriously, quit it with the 65lb bench press. unless you weigh 100lbs dripping wet, that's kind of sad.

Kipping pullups are for Crossfit retards.

you guys are twigs:

Thank you for letting us know how fast you are. Therefore, people will obviously take your post seriously. I think it is accurate to say if he runs enough then he doesnt need to worry about adding bulk. However, he needs to start somewhere. So dont bash on him for benching 65 pounds. We arent all as naturally strong and good looking as you.

pretty much wut my hschool does. but, we do more 4x10 then 3x15 and ect. girls have won 6 straight states, and guys just won last year. pretty benefical i guess....

:O) wrote:

Bench Press - 3x15 - 65 lbs

Shoulder Shrugs - 2x25 - 25 lbs Dumbbell

Straight Out Arm Extensions - (Sides) 3x15 (Front) 3x20 - 10 lbs Dumbbell

Bicep Curls - 3x20 - 12 lbs Dumbbells

Lat Pull Downs - 3x15 - 45 lbs

Pull Ups - 4x5 Pull Ups

Crunches - 5x1 minute

Push Ups - 3x20 Push Ups

Back Extensions - 3x20

In addition to the lifting directed almost exclusively to your arms and shoulders (critical for distance runners), you should do some windmills and jumping jacks. Probably 2 sets of 10 is enough. You should also use a medicine ball and throw it around the gym. That will improve your lateral mitosis.

Finally, you should find a gym that has one of those "fat jigglers" and use that for at least an hour per day.

since when have bicep curls and shoulder shrugs been any good to run faster?

boomba wrote:

since when have bicep curls and shoulder shrugs been any good to run faster?

well, after a lil thinking, i can see that shoulder shrugs could help relieve any shoulder pain from running. I've gotten that pain before. Anyone else?

As far as the bicep curls? Doesn't everyone bend their elbow as they pump their arms back and forth? Moving your legs AND your arms at their strongest is how you run fast.