Squats,deadlift and bench press for a runner

Woddle

Just looking for a bit of help, I run about 6 days a week and want to start a weights program. I've tried to do weights before but never see it through and I think it's because I make it up as I go along.
So my questions are how do you determine what weight you lift and how many reps and sets. I mean do I try and lift my 1 rep max and then get 80% of that weight and start lifting. I don't want to put on too much mass but would def like to tone up more. The weights exercises I do enjoy are bench press, deadlift and squats so I would want a program with just these exercises with maybe one or two of your suggestions aswell. Thanks

rubadub

I expect people will want to know what type of running, like a sprinter might do different training than a marathon runner.

Woddle wrote: »

I mean do I try and lift my 1 rep max and then get 80% of that weight and start lifting.

Some do, I always found that a roundabout way though. Usually they might say you can only manage maybe 8 reps @80% of your 1RM. So the way I figure is why not simply keep increasing your weight until you can only manage 8 reps. If your aim is 8 reps then figure it out directly, rather than going to 1RM and estimating backwards.

I am a bit wary of injury and always reckon my true 1RM would be higher than any attempt I make. There are also rep estimating calculators online.

Here are 2, this one takes in higher reps, http://www.naturalphysiques.com/tools.php?itemid=18

this one must be for 10 reps or below
http://www.exrx.net/Calculators/OneRepMax.html

There are good reasons to do 1RM, I have brought up the subject before, but I can't remember them!

corkcomp

Woddle wrote: »

Just looking for a bit of help, I run about 6 days a week and want to start a weights program. I've tried to do weights before but never see it through and I think it's because I make it up as I go along.
So my questions are how do you determine what weight you lift and how many reps and sets. I mean do I try and lift my 1 rep max and then get 80% of that weight and start lifting. I don't want to put on too much mass but would def like to tone up more. The weights exercises I do enjoy are bench press, deadlift and squats so I would want a program with just these exercises with maybe one or two of your suggestions aswell. Thanks

op, what are your current stats? leg press is good also for building up leg strength .. also dont neglect shoulders .. id say the fail safe 8 - 10 reps (to within one rep of failure) would be a good idea .. also, expect a lot of replies saying you wont build any muscle mass while running 6 days a week, in my exp it can be done no prob but you would need to eat a LOT

Woddle

Thanks for the replies so far.I mainly do distance, I'll be tackling the Berlin marathon in a few weeks time. As for my stats I'm a 30 year old male with no health complications. For a runner I'm probably carrying about a stone more than I should be weight wise. I'm 5ft9 and 11stone 12. I don't really mind not putting on body mass (that would be my preference) but my main goal is to really start developing my core, I've a slight gut that I want rid of and running just won't shift it. Running will always be my main form of exercise but I do have time for other stuff hence why I want to do weights.
I'm not too bashful so here's a pic of me

and in that pic I'm more than likely sucking the belly in

Inspector Coptoor

if you dont want to build up chest, quads and hamstrings then keep the reps high (10-15 rep range) except for the deadlift where I wouldnt really go beyond 8 reps

as was mentioned earlier, try to find your 1rm in all three lifts

from there i would recommend

Bench Press
55% of 1rm - 3 x (12-15 reps)

Squat
55% of 1rm - 3 x (12-15 reps)

Deadlift
60% of 1rm - 3 x 8 reps

you should also look into doing

good mornings and glute ham raises for hamstrings (both sets of 3 x 10)

glute bridges for glutes (6 x 30 second bridges)

hanging knee/leg raises to target the core (3 x 10 reps)

if you did this twice a week with a 3 day break in between weightlifting sessions in addition to your running, you should see an improvement

do this for 4-6 weeks

reasses your 1rm in each lift and go again.

Woddle

Type|Weight|reps|
Bench press|30kg |8|
Squats|37.5kg|8|
Dead lift| 45kg |10|
shoulder press| 20kg| 6|


The weights don't include the weight of the bar,as I don't know what it is, with a guess maybe 5kg

Ok so my friend and I had started before Liams post and we went with what the first two posters suggested. The table above was the 4th and last set, the first 3 sets were about finding our 8 rep max so we started with a lower weight and worked up to what is in the table. We threw in some sit ups aswell, the session felt tough but enjoyable, my friend couldn't squat as much as me, he did 20kg, this maybe because of some strenght in the legs from running. I know the numbers aren't big but it's a start, we're going to do it as Liam suggested twice a week with 3 days rest in between. Any other suggestions would be welcome.

Also not too sure what any of these are
good mornings and glute ham raises for hamstrings (both sets of 3 x 10)
glute bridges for glutes (6 x 30 second bridges)
hanging knee/leg raises to target the core (3 x 10 reps)
but would like to know as it's the coree I want to target. Thanks for your help so far. I headed out for a run after and did find the inside of my left hamstring was a little tight.

Inspector Coptoor

good start.
All i'd say is to google the exercises you dont know.

for glute ham raises, you need a glute ham raise machine. You elevate your body from a low starting position using your glutes and hamstrings. if BW resistance is too light, you can add resistance by holding some weight plates of varying weight while performing the repititions.

good mornings
same starting position as the squat
except unlike the squat, you bend the knees slightly, and lean backwards like you are sitting into a chair behind you. keep pushing back with your ass until you feel your hamstrings beging to activate. keep going until it feels slightly uncomfortable, then return t slowly to starting position. you don;t need to keep your upper body straight for this, it can go parallel to the floor.
that's 1 rep.
lather, rinse and repeat.

Glute bridges
lie on the floor with your back on a mat.
brin your heels up to your bum.
push your asa up into the air so only your feet and upper back/neck are on the floor.
keep trying to rais eyou ass as high up as possible until you feel the glutes activate.
again, if BW is not enough, hold weights above your chest while doing it.

Hanging leg raises
basically, grap a chin up/pull up bar and hang with our legs not touching the floor, slowly bring your legs/knees up to chest level and slowly return them to startubg position.
thats ones rep
lather, rinse & repeat.

for further core work, you could do swiss ball roll outs and planks and many more

check this out
http://www.tmuscle.com/free_online_article/sports_body_training_performance/best_of_abs

size5

Just a general commet Woddle-I notice you say you want to build up you core and as runner that is important & there have been some excellent suggestions as to how to do that.

However the word "core" is just be thrown out there as a buzz word for people to have good abbs and everyone concentrated on the Rect Abbs.

If you really want to work your core you need to engage your Tranverse Abbs(TVA). This is a deep lying muscle that canactually act with the obliques to form an "internal weight belt" on your lumbar spine. The problem is it can be difficult to engage.

Planks are hard but try it with engaging your TVA and it is harder still. 80% of lower back pain is caused by weak TVA. If you can engage while running it wil allow you to run more efficiently and also prevent injuries.

It took me 2 weeks of lying on the floor before it finall clicked in how to activate it, gradually I progressed the exercises and can now run while engaging TVA but more importantly I have now no back pain.

Google activating TVA as I would have to go on all day in the trying to engage but be patient