New weight training program

The rep scheme progression seems about right, imo.

Are those the only 4 lifting exercises you are going to do the entire 6 months?

I feel like after the 'base' phase I'd want some more variety in my lifts. Even if it's just simple variety like adding in cleans, front squats, step ups, etc.

You likely won't find one general concesus on lifting for runners, but I agree it is important and I like the progression of medium weight/medium reps for base phase and getting heavier but lower volume throughout the year.

Are you going to add in any plyos or more dynamic movements or stick with this routine all year?

ThatAverageRunner wrote:

The rep scheme progression seems about right, imo.

Are those the only 4 lifting exercises you are going to do the entire 6 months?

I feel like after the 'base' phase I'd want some more variety in my lifts. Even if it's just simple variety like adding in cleans, front squats, step ups, etc.

You likely won't find one general concesus on lifting for runners, but I agree it is important and I like the progression of medium weight/medium reps for base phase and getting heavier but lower volume throughout the year.

Are you going to add in any plyos or more dynamic movements or stick with this routine all year?

I haven’t gotten to adding plyos, but I’m going to get to that soon. I’m trying to do solid research into what works and what doesn’t in a general sense.

I’m interested in some of the Pavel kettlebell stuff and I recently “learned” (although my form needs a lot of work) to power clean so I’m thinking about that too. I would think about adding those in for the second phase maybe once a week in place of something.

Thinking about introducing 3x5 Power Cleans and 3x10 Box Jumps to Phase 2 in some capacity... thoughts?

kid from PA wrote:

kid from PA wrote:

I haven’t gotten to adding plyos, but I’m going to get to that soon. I’m trying to do solid research into what works and what doesn’t in a general sense.

I’m interested in some of the Pavel kettlebell stuff and I recently “learned” (although my form needs a lot of work) to power clean so I’m thinking about that too. I would think about adding those in for the second phase maybe once a week in place of something.

Thinking about introducing 3x5 Power Cleans and 3x10 Box Jumps to Phase 2 in some capacity... thoughts?

Agreed. I'd do:

- cleans

- deadlifts

- hamstring bridges (3 x 20 per leg)

- isometric hamstring (20-30 seconds)

- isometric single leg leg press, heavy

Phase 2 bring in step ups with weight on your shoulders on a smith machine. Two angles, 90 degrees and about 120 degrees. If you're lifting twice a week, do cleans , step ups and the iso exercises one day (mainly single leg), and deads, squats and the iso/hammy exercises the other. plus straight and bent leg calf exercises.

And remember it takes 48 hours to recover, so nothing too fast or strenuous the day after lifting.

I'd also say the single main focus is getting stronger to help your sprinting. And for the last 4-6 weeks, once a week lifting is fine.

Stay away from the Smith machine. Don't force your spine into an unnatural straight vertical line.

Add box squats in phase 1 before you add explosive triple extension movements with weights.

If you're still a "kid" and a beginner, keep the intensity and volume at a moderate intensity.

kid from PA wrote:

Base (3 months) - 3x8 rep scheme

I am most definitely not an expert, but 6-12 reps are more for the looks and mass, aka. hypertrophy. Every scientific article I've read so far suggest low rep high weight for strength, or low weight high rep for endurance.

Google or youtube "how many reps" - I can' post links lol :)

Kumite wrote:

kid from PA wrote:

Base (3 months) - 3x8 rep scheme

I am most definitely not an expert, but 6-12 reps are more for the looks and mass, aka. hypertrophy. Every scientific article I've read so far suggest low rep high weight for strength, or low weight high rep for endurance.

Google or youtube "how many reps" - I can' post links lol :)

Oh, and the order is:

1. strength

2. endurance

6-12 reps could be ok for 1-3 weeks of transition: 0. to 1. and 1. to 2.

kid from PA wrote:

I’ve done some serious research on lifting for running and how it should be used (specificity, to improve muscles and systems long distance running can’t, etc.) In response, I’ve revamped my lifting routine in a way that I think will be more beneficial. Looking for feedback.

Supplementary Strength v1

3 phases (6 months) 2x per week:

Base (3 months) - 3x8 rep scheme

In Season (2 months) - 3x5 rep scheme

Peaking (2 weeks) - 3x3 rep scheme

Sets should be at 65-85% effort with a focus on explosiveness and form. The weight should increase as you near the peaking phase.

Peaking phase should begin 3.5-4 weeks out from goal race. Hit the lifting workouts in peaking phase hard (80-90%).

Exercises:

Bulgarian Split Squat

Push Ups/Pull Ups

Barbell Hip Thrust

Deadlift

This routine should be done with supplementary hip/core/balance exercises.

Love it. This routine really hits the nail on the head, and you clearly get it. Throw in KB swings, and goblet squats too. All of these lift will supplement your running for the long haul. People will say what they want about ultra runners, but tune into Jeff Browning, at 47, he's running stronger than he ever has. He credits his emphasis on full body strength training. Stay at it!

I previously had KB swings in there and I might add them back as a preparation to transition to Power Cleans.

Kumite wrote:

Kumite wrote:

I am most definitely not an expert, but 6-12 reps are more for the looks and mass, aka. hypertrophy. Every scientific article I've read so far suggest low rep high weight for strength, or low weight high rep for endurance.

Google or youtube "how many reps" - I can' post links lol :)

Oh, and the order is:

1. strength

2. endurance

6-12 reps could be ok for 1-3 weeks of transition: 0. to 1. and 1. to 2.

Without eating at a massive calorie surplus on top of running, I’m not going to get bigger. The goal is explosiveness so I’m focusing on exploding through the reps with good form.

kid from PA wrote:

I’ve done some serious research on lifting for running and how it should be used (specificity, to improve muscles and systems long distance running can’t, etc.) In response, I’ve revamped my lifting routine in a way that I think will be more beneficial. Looking for feedback.

Supplementary Strength v1

3 phases (6 months) 2x per week:

Base (3 months) - 3x8 rep scheme

In Season (2 months) - 3x5 rep scheme

Peaking (2 weeks) - 3x3 rep scheme

Sets should be at 65-85% effort with a focus on explosiveness and form. The weight should increase as you near the peaking phase.

Peaking phase should begin 3.5-4 weeks out from goal race. Hit the lifting workouts in peaking phase hard (80-90%).

Exercises:

Bulgarian Split Squat

Push Ups/Pull Ups

Barbell Hip Thrust

Deadlift

This routine should be done with supplementary hip/core/balance exercises.

This is a pretty good choice of lifts and your additional comments about focusing on explosiveness and good form are right on.

I started weightlifting seriously and improved my 400m time from 1:07 at age 67 to 1:05 at age 69. It might not sound like much, but runners overwhelmingly get slower with age, not faster.

If you plan to race the 400m, I would suggest that you add weighted sled pushes and sprint-towing a weighted sled. These two workouts simulate the leg burn you feel at the end of the 400 and 800.

I also do plate lunges or dumbbell lunges across the soccer field occasionally instead of the Bulgarian squats. I think it activates more balance and core muscle fibers than the Bulgarian squat.

1:05 @ age 69...incredible!!

Thanks for the feedback and encouragement fisky!

I'm predominantly a 1600/3200 runner but I need to improve my 400/800 speed, both as a way of "raising the ceiling" in the 1600 and for the purpose of kicking late.

I'll look into the sled stuff (I've been told towing is more effective than pushing). I also did like lunges, but they occasionally caused groin pain I couldn't figure out the cause of.

I do weights 3x/week and after running workouts. Very LOW volume, HEAVY weight. Eg

-5km intervals. Squats (3x3x275 lbs). Bench (3x3x175 lbs)

-10km slow. Bentover rows (3x5x185 lbs). Pullups (3x10)

Once a week I'll do a bunch of lighter accessory stuff. Dumbells, machines, lungest.. etc just for variety

kid from PA wrote:

I’ve done some serious research on lifting for running and how it should be used (specificity, to improve muscles and systems long distance running can’t, etc.) In response, I’ve revamped my lifting routine in a way that I think will be more beneficial. Looking for feedback.

Supplementary Strength v1

3 phases (6 months) 2x per week:

Base (3 months) - 3x8 rep scheme

In Season (2 months) - 3x5 rep scheme

Peaking (2 weeks) - 3x3 rep scheme

Sets should be at 65-85% effort with a focus on explosiveness and form. The weight should increase as you near the peaking phase.

Peaking phase should begin 3.5-4 weeks out from goal race. Hit the lifting workouts in peaking phase hard (80-90%).

Exercises:

Bulgarian Split Squat

Push Ups/Pull Ups

Barbell Hip Thrust

Deadlift

This routine should be done with supplementary hip/core/balance exercises.

I like it. You’re going to have an issue using the Bulgarian Split Squat as a main lift and trying to do a 3-5 rep max with it. Certain exercises just aren’t built to go heavy.

Instead do a Front Squat. I would also suggest a Trap Bar Deadlift instead of regular Deadlift, it’s just easier to perform safely.

Don’t listen to those telling you to change up exercises. College football players squat every week and in general do pretty much the same exercises all the time.

I would however have an A and B workout and just alternate each workout. Also, if you do Cleans don’t Deadlift.

Alan

Thanks so much Alan! I know you’re an authority here so it’s great to hear from you.

I have issues squatting and deadlifting in the same workout, but I’d consider an A/B split where I split squat and deadlift one day and full squat and clean the other day. What do you think of that?