Anyone want to voice their opinion on strength training for distance runners?
Anyone want to voice their opinion on strength training for distance runners?
I think you should use the search function
Yes, Xfitguy does.
Beneficial in small doses (1-2x week)
Full body workout (Minimum: 1 upper body pushing movement, 1 lower body pulling movement, 1 leg movement)
Start with basics (bodyweight workout), move toward complex movements using weights (squats, overhead presses, weighted pullups), move toward workouts using plyometrics (standing jumps, box jumps, split jumps, depth jumps)
Here's an example:
Period 1: 2 month
*Days per week: 2
*Exercises and Set/Rep Scheme:
Workout A
-Pushups AMRAP
-Inverted Row AMRAP
-Air Squats 50
-Plank 60 seconds
--Repeat for 3-5 sets
Workout B
-Dips AMRAP
-Pullups AMRAP
-Alternating Lunge 50 reps each side
-Side Plank 60s each side
--Repeat for 3-5 sets
Period 2: 2 month
*Days per week: 1
*Exercises and Set/Rep Scheme:
-Various Plyometrics. Full rest.
-BB Squat: focus on powerful extension from the bottom.
-BB Push Press or Push Jerk...Dip, Drive, Push. Watch this:
-Weighted Pullups...strict and slow
-3-5 sets, 3-5 reps on squat, press, and pullup...warmup, gradually increase wt until you reach final work set...shouldn't take more than 5 sets.
-rest as required on squat, press and pullup...2-3min rest before final work set
Period 3: 1 month
*Days per week: no more than 1
*Exercises and Set/Rep Scheme:
-Various Plyometrics, progressively advanced. Full rest. 15-20min.
Alan