400/800 guys, what does your strength training look like?

This also includes core by the way, that's pretty important.

I was a 200/400m guy, so it's a little different, but here's the basic overview on my strength work:

Day 1:

Clean- 4x3

Squat- 3x5

D. Bench- 3x8

Planks/other core

Day 2:

Squat Jump- 4x4

RDL- 3x5

1 arm row- 4x8

Glute bridge/other glute work

Day 3:

Push Press- 4x5

DL- 3x6

Pullovers- 4 sets

Chin-ups- 3 sets

More Core

I didn't do much plyometric work, I was too injury prone. You should add it in at 1x every couple weeks at least.

Shin and hip work 3x/4x a week after practice as well

This low rep high or medium high load system is good for 800m runner, to avoid extra bulking. I would do it less though. 800m runner doesn´t need as much weight work.

Sat - core (hard day)

Sun - upper (easy day)

Mon - lower (easy)

Tue - upper (hard)

Wed - lower (easy)

Thu - upper (hard)

Fri - core (rest day)

Upper body exercises: Around 10-15 reps and 3 sets

Flat bench press

Rows

Overhead shoulder presses

Pull ups

Side obliques

Chin ups

Seated dumbbell raises

Lateral raises 1

Lateral raises 2

Biceps curls

Incline dumbbell flyes

Shrugs

Lower body exercises - 5 reps and 3 sets

Squats

Romanian deadlifts

Power cleans

Step ups

Lunges

Leg extensions

Hamstring curls

The sessions takes around 60 minutes.

Core sessions around 30 min.

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