Runningart2004 strength question

It looks good to me. 3x a week is a lot of volume for a bunch of runners....but if they've done that kind of volume before that's fine.

Go with it and see how everyone responds. If 3x week becomes too much you could knock it to 2x, eliminate some of the secondary exercises and incorporate a plyo exercise each workout.

Also I'm not sure I would have an upper body day for distance runners, you could incorporate upper body lifts (1 push 1 pull) in a total body workout. So something like: plyo exercise, main lower lift, supplemtary lower lift, upper push, upper pull. Then create balance through the week by alternating squat vs deadlift, horizontal vs vertical push/pull.

Alan

Runningart2004 wrote:

It looks good to me. 3x a week is a lot of volume for a bunch of runners....but if they've done that kind of volume before that's fine.

Go with it and see how everyone responds. If 3x week becomes too much you could knock it to 2x, eliminate some of the secondary exercises and incorporate a plyo exercise each workout.

Also I'm not sure I would have an upper body day for distance runners, you could incorporate upper body lifts (1 push 1 pull) in a total body workout. So something like: plyo exercise, main lower lift, supplemtary lower lift, upper push, upper pull. Then create balance through the week by alternating squat vs deadlift, horizontal vs vertical push/pull.

Alan

What are the best resources/authors/blogs/podcasts/whatever on lifting for runners?

Flipp wrote:

Runningart2004 wrote:

It looks good to me. 3x a week is a lot of volume for a bunch of runners....but if they've done that kind of volume before that's fine.

Go with it and see how everyone responds. If 3x week becomes too much you could knock it to 2x, eliminate some of the secondary exercises and incorporate a plyo exercise each workout.

Also I'm not sure I would have an upper body day for distance runners, you could incorporate upper body lifts (1 push 1 pull) in a total body workout. So something like: plyo exercise, main lower lift, supplemtary lower lift, upper push, upper pull. Then create balance through the week by alternating squat vs deadlift, horizontal vs vertical push/pull.

Alan

What are the best resources/authors/blogs/podcasts/whatever on lifting for runners?

NSCA for basic needs analysis, basic programming. That's your foundation.

Blogs, books, other resources.....that's just so people can sound smarter than they are and make money or 'credibility'.

Runners don't need anything crazy when it comes to lifting.

Do a needs analysis. Look up research on lifting and runners (improves running economy).

Alan

Nsca has some great videos of conference speakers discussing HS strength programs. 2 great resources, admittedly complex and independent of NSCA, are Joe Kenn's tier system-specifically his block zero program, and Cal Dietz book/ E manual on triphasic training. I recommend these for coaches (as well as anything by Dan John and Cosgrove and Schuller)

Alan gave great advice to the OP who's on the right track anyway. Alan nice to read how you're keeping it simple.

I loathe complexity for the sake of complexity. In most cases it's not needed. An athlete's main training focus is what will need the most complexity to achieve progressive overload as that is the training that he does the most and will stagnate. Lifting for runners? Just keep it simple and follow a basic linear progression.

For runners it's a good practice to include body weight training for the warmup and mobility benefit. Bodyweight lunges, leg swings, slow deep squats holding onto a pole and slowly moving your legs out until you can do a deep squat on your heels.

Then stick with basic loaded movements. Focusing on your needs analysis. What muscles are the prime movers while running? Those will most benefit from strengthening so focus on loaded squats and lunges. Every other lift is just secondary and so it's wise to choose secondary lifts that compliment your primary but also keeping muscular balance in mind to prevent injury.

Alan

Runningart2004 wrote:

It looks good to me. 3x a week is a lot of volume for a bunch of runners....but if they've done that kind of volume before that's fine.

Go with it and see how everyone responds. If 3x week becomes too much you could knock it to 2x, eliminate some of the secondary exercises and incorporate a plyo exercise each workout.

Also I'm not sure I would have an upper body day for distance runners, you could incorporate upper body lifts (1 push 1 pull) in a total body workout. So something like: plyo exercise, main lower lift, supplemtary lower lift, upper push, upper pull. Then create balance through the week by alternating squat vs deadlift, horizontal vs vertical push/pull.

Alan

Thanks for the reply! I didn't realize that 3 times a week was too much so I'll be weary and observant to their levels of fatigue.

Would you suggest to not have a whole day committed towards plyometrics and just incorporate those plyos into the lifting workouts? For plyometrics what is a reasonable amount to do to get the benefit without overdoing it?

Also are there any plyometric exercises you specifically would recommend?

Flipp wrote:

Runningart2004 wrote:

It looks good to me. 3x a week is a lot of volume for a bunch of runners....but if they've done that kind of volume before that's fine.

Go with it and see how everyone responds. If 3x week becomes too much you could knock it to 2x, eliminate some of the secondary exercises and incorporate a plyo exercise each workout.

Also I'm not sure I would have an upper body day for distance runners, you could incorporate upper body lifts (1 push 1 pull) in a total body workout. So something like: plyo exercise, main lower lift, supplemtary lower lift, upper push, upper pull. Then create balance through the week by alternating squat vs deadlift, horizontal vs vertical push/pull.

Alan

What are the best resources/authors/blogs/podcasts/whatever on lifting for runners?

This.

For runners:

When it comes to running....more is more.

When it comes to lifting....less is more.

To effectively improve strength and power, which should be your goal, you have to switch your mindset.

For plyos for runners I would choose one double legged exercise and one single legged exercise. Start easy and progress over time to something more advanced....double leg hops>box jumps>box jumps holding a medicine ball.....single leg hops>split jumps onto a box>with a medicine ball....depth jumps, combination jumps (box jumps into depth jumps, etc).

For plyos perform 3-5 sets of 3-5 reps. If you start doing some crazy rep schemes you are no longer working power.

So do plyos, then main strength exercise, then secondary exercises.

Alan

More plyo stuff:

http://www.wayzata.k12.mn.us/cms/lib/MN01001540/Centricity/Domain/1475/new%20posters.doc

Also find good videos to learn proper lifting form and how the physics are involved and how small changes alter the physics and muscle activation...(low bar v high bar, wide vs narrower stance, etc). Mark Rippetoe is an easily digestible resource and has lots of videos online.

Alan

Why full range-of-motion squats? If olympic lifter, makes sense.