What should I do for strength training this summer?

tracknoob wrote:

I'm planning to work up to about 50 mpw this summer to prepare for my soph XC season. The idea is to run mostly easy to moderate mileage, occasionally doubles, with weekly tempos and long runs of 10 miles or more. I ran about 35 mpw in track so 50 seems reasonable.

The problem is, I'm skin and bones from the waist up and, to a lesser extent, on the calves. I haven't done any strength work besides occasional pushups, lunges, and pullups all season. I want to work in some resistance stuff over the summer to build some upper body muscle and maybe get some additional leg strength. The only equipment I have access to is a pullup bar, a pair of 10lb dumbells, and my body weight. Any ideas? I'm 15 and weigh 125-130 if that helps at all.

See this thread.

Lunges air squats hill sprints

I wouldn't worry about your skinniness. If you have a choice between running more or going to the gym run more.

Look up the lunge matrix. It's all a runner really needs

After reading that Navy guide I think I'll do legs and upper body on alternating days with a circuit style system.

Upper body day:

8-10 pullups

30-40 pushups

30-50 dips?

5-8 wide-grip pullups for the lats

20-30 more pushups

Some more pullups if necessary

Leg day:

20-30 standing lunges

20-40 squats (possibly holding the weights)

20-40 weighted calf raises

I may try to figure out some kind of hamstring workout to throw in here.

This will all be in addition to daily abs and running, so making sure that leg days aren't also tempo days could be a challenge.

Hill sprints (10-15 seconds intervals with a full rest) for the lower body. I do these instead of strides.

Pushups for the upper body and abs. Work to 100 straight with this program...

http://www.hundredpushups.com

Look up the definition of muscular strength. Then explain how doing hundreds of pushups and air squats are going to make you stronger? The gain in muscular strength from doing exercises more geared toward muscular endurance is very minimal.

Think of strength as a force continuum between two extremes. On one end is the force required to move a maximal load. On the other end is the force required to move your body or body segments through space or to move a very light weight.

Studies have shown that heavy strength training and explosive strength training improves running economy. This is accomplished by improvIng the force production capabilty of the working muscles.

So, how do you accomplish this with just bodyweight? You use explosive movements that require a high force production. ..

Jump squats or Split jumps

Bench or box jumps or Bench or box split jumps

Plyo pushups

Plyo inverted rows

3-5 sets. 5-10 reps.

Alan

The below will help with 1) hip strength 2) foot strength 3) posture 4) neuromuscular control 5) single leg stance. Always remember to nail the form.

Goblet squat

Overhead squat

Pistol squat

Front squat

Bridging

Single leg bridge

Gastrocnemius calf raise

Soleus calf raise

Foot doming

Heel tap

Side plank

Side plank w/ hip abduction

Prone plank

Prone plank w/ hip extension

Deadlift

Single leg deadlift

Lateral resistor

Jump rope double leg

Jump rope single leg

Jump rope running

Russian hamstring curls

Box jump

Depth jump

Ladder drills

Neutral spine marching

Neutral spine leg extension