Ghost of Igloi wrote:
Fisky,
What is the title of your book? And does your book outline your weight training recommendations? If not, could you elaborate.
Igy
The book is 200 Tips Every Runner Should Know. It's on Amazon in paperback and Kindle. There is a chapter on weightlifting.
I think Alan2004 is the go-to guru on weightlifting here so I'd defer to his advice if he's following this thread.
My philosophy has been to start with strength moves that mimic some aspect of running motion, learn good form for that move, and then advance to explosive power moves.
I lift for three reasons: to prevent running injuries, to create more speed/power in my events, and to boost testosterone and growth hormone levels to slow aging and increase running performance.
Basically, I do upper body lifts as HIIT. Bench press, pullups, curls, triceps, chest, overhead press. Some days I lift heavy. Some days I lift light. Regardless, on the last set, I lift to exhaustion. I'm not concerned about running motion with upper body lifts. I'm only concerned with boosting hormone levels via HIIT.
Lower body is more specific to running. Lunges, calf raises, and RDLs (Romanian deadlifts) are done for strength. Weighted sled pushes, sled sprints, wall balls, and TRX bridges/hip thrusters are done as HIIT... exercise to exhaustion in a few seconds with 3-6 sets. If I don't have access to the weighted sled, I'll do goblet squats and Bulgarian squats instead. Barbell hip thrusters and box jumps are done progressively higher/heavier for explosive power.
I lift hard. It's not uncommon for someone to ask "Are you okay?" after I finish a set. My training partners are accustomed to it and answer for me, since I usually can't talk after finishing a hard lift. My weights aren't impressive, but they are hard for me.