In a recent interview he mentioned the importance for his distance runners to be doing strength training. Is he talking about running workouts? If so, what might be some examples of running strength workouts?
In a recent interview he mentioned the importance for his distance runners to be doing strength training. Is he talking about running workouts? If so, what might be some examples of running strength workouts?
Generally means stuff like weight lifting, but could also be stuff like short uphill burst repeats.
The handful of guys I know who ran/run for the team have said they do a pretty good amount of lifting. Low rep high weight type stuff. Nothing for hypertrophy, just strength and power.
The coaching staff sits on a wagon and the athletes try to lift it. They do that twice a week. They also chop wood, run up snowy hills and do sit-ups from the top level of a barn.
That would make a great training montage!
Dude Duderson wrote:
That would make a great training montage!
But what music should we play?
The majority of D1 teams (including the distance guys) hit the weight room a couple of times a week. I feel like this surprises people when it really shouldn't. Low rep/high weight is definitely becoming the norm and strength training is huge for staying healthy.
Thinker of extreme deep things wrote:
Dude Duderson wrote:That would make a great training montage!
But what music should we play?
Gonna fly, now?
Syracuse isn't the norm. They do no lifting. From what I've heard people on the team are barred from push-ups even.
My new normal for strength post-Berlin marathon:
1: Pullups (8, 5) / Chinups (7, 5) / Heel drops (for achilles, 3x15 each leg)
2: bar deadlift 3x 6x 185
3: bar shoulder press 65 x6, x6, x3 (failure)
4: bar squat 3x 10x 65 (no squat rack, can't lift anything heavier over my head...)
5: smiths machine squat 3x 6x 155
After 3 months I've been able to increase weight a little. Still struggle for morning sessions (less weight, less reps, although normal from what I've read). A lot less DOMS over the next two days after workouts compared to what I had at the start. I certainly feel good from the workouts, and I know it's important for my overall health as I get older, and hopefully some running benefits and resilience as well.
nbrowne1 wrote:
My new normal for strength post-Berlin marathon:
1: Pullups (8, 5) / Chinups (7, 5) / Heel drops (for achilles, 3x15 each leg)
2: bar deadlift 3x 6x 185
3: bar shoulder press 65 x6, x6, x3 (failure)
4: bar squat 3x 10x 65 (no squat rack, can't lift anything heavier over my head...)
5: smiths machine squat 3x 6x 155
After 3 months I've been able to increase weight a little. Still struggle for morning sessions (less weight, less reps, although normal from what I've read). A lot less DOMS over the next two days after workouts compared to what I had at the start. I certainly feel good from the workouts, and I know it's important for my overall health as I get older, and hopefully some running benefits and resilience as well.
If you can't do a good squat because of lack of equipment do split squats aka barbell stationary lunges or step ups.
Don't do smith machine squats, just don't.
Alan
Based on the rest of the interview, I am guessing Coach Fox means all the guys are trained to run a good 5k and 10k- so the focus is more on longer distances ("strength" more than "speed") than 800/mile. Whatever he means, it is working.
Guess from context wrote:
Based on the rest of the interview, I am guessing Coach Fox means all the guys are trained to run a good 5k and 10k- so the focus is more on longer distances ("strength" more than "speed") than 800/mile. Whatever he means, it is working.
The way runners use the term strength irritates me. It is actually more practical to equate speed training with strength as similar intensities are used. A 100m sprint conducted in 10-15 seconds is similar in effort to a 5-10 rep max
Alan
Thinker of extreme deep things wrote:
Dude Duderson wrote:That would make a great training montage!
But what music should we play?
Guessing you haven't seen Rocky IV?
https://www.youtube.com/watch?v=1SUzcDUERLoRunningart2004 wrote:
Guess from context wrote:Based on the rest of the interview, I am guessing Coach Fox means all the guys are trained to run a good 5k and 10k- so the focus is more on longer distances ("strength" more than "speed") than 800/mile. Whatever he means, it is working.
A 100m sprint conducted in 10-15 seconds is similar in effort to a 5-10 rep max
Alan
No. You have to go by time lifting weights to determine effort. 8 reps typically takes 20-30 seconds if its heavy. So 10-15 second would be 4-6 reps depending on how fast you can push the weight around
I was on an official visit about 5 years ago at Syracuse and saw first hand their speed work session. It consisted of a long tempo run and trying to catch at chicken in a pen at the end.
Those "handful of guys you know" are wrong.
Source: I ran for Syracuse and never touched a single weight.
Runningart2004 wrote:
Don't do smith machine squats, just don't.
Alan
Why? I'm trying to improve my large muscle group recruitment through lifting "heavy" weights. Sure you don't get the same neuromuscular benefits from stabilisation and balance that you get with squatting with a bar, but you still recruit your big muscle groups and increase strength.
nbrowne1 wrote:
Runningart2004 wrote:Don't do smith machine squats, just don't.
Alan
Why? I'm trying to improve my large muscle group recruitment through lifting "heavy" weights. Sure you don't get the same neuromuscular benefits from stabilisation and balance that you get with squatting with a bar, but you still recruit your big muscle groups and increase strength.
You would be better off doing single leg variations using a barbell versus anything using a smith machine or a machine of any sort.
"Heavy" is relative. A 700lb leg press is not better than a 300lb squat.
You still recruit big muscle groups and increase strength with a barbell lunge or split squat.
Alan
The biggest problem with Smith machine squat is that the machine locks your body into a path of motion—which could be entirely wrong for your body. So if you're taller or shorter than the ideal fit for the machine and/or your form sucks you could wind up with a knee, back, or hip injury due to excess strain.