A question for those of you who believe in the value of lifting for middle distance runners...
What weight lifting exercises do you recommend? What type of progression do you use during the off season (~12 weeks)?
A question for those of you who believe in the value of lifting for middle distance runners...
What weight lifting exercises do you recommend? What type of progression do you use during the off season (~12 weeks)?
Lots of shoulder shrugs and wrist curls. Like 12 sets of 10 at 85% of your max.
I'm a bit old school. I always focussed on upper body and let running take care of my legs. 2-3 sets of 8-10 reps:
Bench and/or military press
Biceps (curls)
Triceps (extensions)
Pullovers
Upright rowing
Situps
Dips
I went to a coaches' clinic, and they said if you could only do one weight lift, it should be (If I remember correctly) a lift. The one where you lift the bar up to your chest, pushing a leg out behind you to push the weight up. I just never had the chance to try it.
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I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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