Like to know from some top athletes what type of weight training,plyometrics,stretches and core work they do.
Paula Radcliffe and sonia O sullivan seem to be very much up on this.maybe Gerard Hartmann is one of the reasons?
Like to know from some top athletes what type of weight training,plyometrics,stretches and core work they do.
Paula Radcliffe and sonia O sullivan seem to be very much up on this.maybe Gerard Hartmann is one of the reasons?
just run... if you have the energy to lift you aren't training right.
i disagree,should you fell fatigued at all times(no)
most top athletes are doing core work.like to get more info.tnx
El Guerrouj's strength training:
Strength work.
He works on the main muscle groups, but the coach believes in work the small ones as well, those that have major influence in the posture, in a varied way, through the utilization of free weights and special gym apparatus. During this stage he has done the following exercises:
Half-squat 6 x 20 reps with 25 kg bar
Half-squat 4 x 16 reps with 30 kg bar
Squat 4 x 16 reps with 20 kg bar
In machines/apparatus:
Hamstrings 4 x 16 reps
Quadriceps 4 x 16 reps
Abductors 4 x 16 reps
Adductors 4 x 16 reps
Lunges 4 x 20 reps with 25 kg bar
Step-up 1 x 20 reps with 30 kg bar with each leg
Abdominal 300-400 reps
Back 300-400 reps
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Yes, he's a mid-distance guy, but he's lifting for the same reason any distance runner should lift...to develop leg power and speed that improves running economy. All else being equal, if you increase leg power you'll increase stride length at max and sub max levels.
BS in Ex Sci wrote:
Yes, he's a mid-distance guy, but he's lifting for the same reason any distance runner should lift...to develop leg power and speed that improves running economy. All else being equal, if you increase leg power you'll increase stride length at max and sub max levels.
Middle distance is not the same as the 10K/Marathon, just in case you didn't know.
If you embark on a block of weight training - from which you can potentially make considerable gains in running economy & obviously strength, you have to be aware of the 'interference effect'.
Essentially this means that any hard anaerobic running training has to be shelved whilst undertaking the block of heavy weight training because both types of work compete for the attention of the same type II fast twitch muscle fibres.
So; do the weights but keep running at aerobic speeds only during this phase - for 6 to 8 weeks.
Then; switch the weights for a more aerobic circuit training type of workout and re-introduce the fast paced running training.
This is a tough one for stick-in-the-mud runners to accept; but it's solid gold.
Yes, but you missed my point. What are you doing in mid-distance that is the same in long distance? Moving your legs, hitting the ground, becoming airbourne. Think in terms of simple Newton's Laws of Motions. Why do mid-distance runners and sprinters lift? It increases speed. Why? If being weak and fragile made you fast then why are sprinters bulky? The optimal sprinter would be one who is very very strong, yet not too bulky. Bulk will slow you down, but you can increase leg power without increasing bulk.
So, lets say your leg is coming down with X amount of force and so you're propelled into the air with Y amount of force that produces a stride length of Z. Now, what if you increase the amount of force you're coming down with? Y will increase, as well as Z. You increase stride length, you increase speed at all Vo2 levels. Of course all of this is assuming you maintain the same body mass, and the lifting doesn't leave you overly fatigued and doesn't interfer with your running. You can do that if you know how to set up a resistance training program specific to the season you're in (more lifting during base, less during hard training) and how to space out the training sessions properly.