I am a male sophomore hs runner and was wondering if people have good strength workouts/routines to share? Also is it safe to lift at my age (i.e squats, deadlifts, etc)?
I am a male sophomore hs runner and was wondering if people have good strength workouts/routines to share? Also is it safe to lift at my age (i.e squats, deadlifts, etc)?
It is absolutely safe for you to lift. Start with body weight exercises before you progress to weights, deadlifts, squats, lunges, step ups,push ups, pull ups, rows and overhead presses are all you need
What weights would you recommend lifting? Should i build up rather than starting large? I am pretty clueless about the best weightlifting stuff for mid distance.
2 to 3 X a week is sufficient, if you have an off season 3 x a week, if you're in season 2 x a week may be enough. Make sure you develop systemic strength through body weight exercises first before you use barbells or dumb bells, avoid machines. On any day lift for your whole body. You don't need any body weight or intricate split program of an upper body day and a lower body day. Your strength program need only last 30-45 minutes. Body weight squats and a dead lift variation on 1 day and a deadlift with a squat variation on the other day. Push ups, over head presses (pushing or reaching exercises) and pull ups and rows (puling) should be done on both days. A moderate load and intensity is sufficient at your age. I also have young athletes do loaded carries (farmers walks, suitcase carries) and animal walks and crawls. For the core I follow Stuart McGill's program of planks, side planks, bird dogs, and curl up with one knee bent and one leg extended with hands under the small of the back. I also do lots of glute bridges.
Thanks man! I really do appreciate this! :D