I'm a high school coach and I am looking to get my distance kids into the weight room this winter/spring. What do you recommend they do? I've done research on my own, but would love to hear what you recommend. Plus any stories of success or failures from adding lifting.
Just trying to use all of the possible "resources" that I can!
My highschool coaches did it for the first time this year. They have some very good runners, 2 in 15, 2 in 16, 4 in 17s. A lot of the guys were already good before the fact and all we did was 10x3 squats, bench press etc.. It wasn't specified to each individuals need nor do I think that it really did anything. I am not a coach, so I don't know what you should do with YOUR athletes. Luckily the internet is a brethren for information. You can search around the forums or go on various coaching websites to get info. With the injury prone kids, it could really help(if you're careful) Muscle imbalances, weak muscles, etc... modern day living hasn't been kind to physical development.
http://www.scienceofrunning.com/2010/05/more-on-strength-training-for-runners.html
Stronglifts 5x5 but if/when volume/time is an issue go down to 3x5
"Rejectrunner's" reasons to lift- imbalances, injuries, weaknesses, modern day living- are all good reasons to lift. I wouldn't start with a strong lift 5x5 program. Look up Joe Kenn's block zero program.
Start with body weight exercises and learn to move properly. Squat, hinge at the hips do some forms of upper body pulling and upper body pushing exercises. Lunge, crawl and carry objects too. Push ups, pull ups or rows, box or goblet squats, dead lift variations, diagonal sideways and back wards lunges, bear crawls, inch worms, and farmers walks moderately is enough.
The strong lifts were the plan. I've spent a lot of time looking it up. But as we all know looking up workouts online is a lot different than what actually happens. Coach, how do you work weight room into your practices/schedule?