Strength Training

ss43

What is the best way to approach strength training for middle distance running?

I've come across suggestions of do general core work then do weights and then do plyometrics bu was wondering if anyone could go into more detail.

What type of core work is beneficial for running? What exercises? How many reps? How many sets? What recoveries?

Same for weights? Which exercises are useful for running? How many sets, what load, how many reps, what recoveries?

Plyometrics - which ones are useful, are they worth the injury risk they carry or do they only carry a real risk if you haven't don the strength work beforehand?

thirtyfoot

ss43 wrote: »

What is the best way to approach strength training for middle distance running?

I've come across suggestions of do general core work then do weights and then do plyometrics bu was wondering if anyone could go into more detail.

What type of core work is beneficial for running? What exercises? How many reps? How many sets? What recoveries?

Same for weights? Which exercises are useful for running? How many sets, what load, how many reps, what recoveries?

Plyometrics - which ones are useful, are they worth the injury risk they carry or do they only carry a real risk if you haven't don the strength work beforehand?

I think the best form of core is weights. A full squat will do more for your core than a million sit-ups (slight exaggeration) because when you see most people doing sit-ups they do them wrong and get very little benefit.

I would try and match your weights to what you are doing in running training. For example, rights now as sprinters we are doing lots of conditioning work and endurance stuff from a running perspective. So, to marry this with weights, we are doing circuit type weights. Some of our running intervals are with very short recoveries like 30-60 secs so when we do weights we are doing maybe 3-4 exercises, continous, no recovery and lighter volume. It’s similar to what we are running. Example running session might be 8 x 200m with 45sec recovery. A weights session to go with this could be 3 circuits of 10 x back squat, 10 x Bench Press, 10 x lunge, 10 x plank (and its many variants). That circuit would be done continous, no rest.

As the season progresses and your running training would change then your weights will change. If your intervals are getting faster and recoveries are longer, do the same with your weights, heavier weights with longer recoveries. Example again would be a speed day or acceleration day could see you doing just maybe power cleans in the weights room or plyos/bounding etc. Something I do when in season could be 3 sets of 4 power cleans, each followed by 10 tuck jumps or burpees or rocket jumps.

If I was telling you to start, I’d say get to know maybe 8-10 good weights exercises that cover most of the areas. Get proficient in these and learn how to do them properly. Then build a program around these, doing maybe 2-3 days a week and matching the intensity and volume to what you are doing on the track, road or trail. Weights can be body weights (as in your own weight) and these can be very hard.

So now you could try this (much of these can be googled or You Tubed):

Circuit 1
Back or Front Squat x 10
Dumb Bell Bench Press x 10
Side Lunges x 10 (with a med ball)
Repeat these 3 times


Circuit 2
Dead Lift x 10
Bent Over Row x 10
Front & Back Lunges x 10 (with a med ball)
Repeat these 3 times

You can build core into these circuits, your standard pushups, situps, planks etc.

I think if you can work on your overall body conditioning for 2-3 months then this will enable you to move onto more advanced weights or plyos. I think doing plyos without being strong nay be an ineffieciant training method as I was told and now believe that weights get you strong while plyos are the method for channelling that strength into power. So yes as you suggest I would get strong first and then when strong move onto your plyos as a means of channelling that strength. You get strong in the gym and fast on the track is my motto.

So if above are example of circuits, say doing two of these circuits in one session, as the season progresses and you get into competition phase, you may just do 1 circuit, with reps of 8 or reducing to 6 with longer recoveries like 60-90 secs as opposed to continous. So, it could become:

Back Squat x 8 – do 3 sets of this with 60 secs recovery then move onto next exercise.
Dumb Bell Bench Press x 8 – as above, do 3 then move on.
Lunges x 8 (with a barbell or dumbell)

These are only examples of exercises. They cover many of the body parts but as I said get 10 or so weights exercises that you are comfortable and confident with and that cover most of the body parts and really just play around with these throughout the season, varying intensity and volume in line to what stage you season or training is at. Educate on the weights side of things. I was always terrified of them but you quickly pick up things. They are far less complicated than running, well at the level we do them at anyway. Just think that when you are making yourself stronger to work on all the various planes in the various parts of the body, put simply – frontwards, backwards, sideways, up, down.

For me the best benefit of weights aside from helping you get powerful is injury prevention. You will clear muscle imbalances and massively improve relevant flexibility doing weights. Its also nice to break up training. You won’t get big or muscle bound as some people might suggest – one of the girls I train with was complaining last night that she didn’t want to do lat pulldowns as she didn’t want big muscley shoulders and back for when she wears a dress, based on what we lift I told her she’d be fine!!

I have no qualifications in weights but I have tried to understand what they need to do for me from a running perspective and once you have the basics its just common sense.

ultraman1

Now Thats what you call a reply.....

ss43

Well the core I do is more advanced (for want of a better term) than just sit ups but I see where you're coming from.

How close to max would you going in your sessions. When doing 20 reps would you be doing 20 reps at a weight you could lift (in a max effort) for 50 reps? How to you decide?

What's the differnece between a back squat and a front squat? I just know a 'squat' where you sit back the way you're thighs are parallel to the floor and your knees don't come out any further than your toes.

From what I've read working in the 8-12 rep max zone is where you build bulk. When you recomend coming to 8 reps, are these at a lower load than your max for 8 reps?

Would you do much work at max power or is that unneceesary?

Thanks for the help!

pgibbo

have you had a look at the Crossfit site? Even if you don't prescibe to their workouts you would get a good idea on weight and reps, etc. I find it very good, plus it time efficient too. There's an Irish site too and the owner posts over in the Fitness forum.

thirtyfoot

ss43 wrote: »

How close to max would you going in your sessions. When doing 20 reps would you be doing 20 reps at a weight you could lift (in a max effort) for 50 reps? How to you decide?

I wouldn't do up to 20 but say 10 or 12 reps I dunno how I know what weight. I don't have a scientific method (there are 1 rep tests you can do), I just pick a weight and try do 3 sets of 10. If I can't do 10, I lower the weight for the next time, if I can comfortably do 10 I up the weight the next time. This may take a couple of weeks to find out. Start at a lower weight and build up. So squat, I dunno, try 30 or 40kg. See how it goes.

ss43 wrote: »

What's the differnece between a back squat and a front squat? I just know a 'squat' where you sit back the way you're thighs are parallel to the floor and your knees don't come out any further than your toes.

Front squat you hold bar across your front instead of your back. If you you tube you'll see the technique. Essentially you cross your arms (so they are almost touching your shoulders) and the bar is held across your shoulders, under your chin. It can be precarious the first time you try it and it definetly requires more stability and control all over the body. I find them very hard. You squat as normal

ss43 wrote: »

From what I've read working in the 8-12 rep max zone is where you build bulk. When you recomend coming to 8 reps, are these at a lower load than your max for 8 reps?

I don't think you'll build bulk whatever you lift as the load will probably be low, I know mine is. The max reps I would build up to is 15 reps and this would be in line to when I am doing most volume (with least intensity in running). So, for example, when I am doing lots of running with small rests, thats when I'll do lots of reps with low rest in my weights. The question on whether you do a load which is similar to your max load for 8 reps would be the same as asking if you are told to do 3 x 800 on the track, would you try do each 800 at your fastest 800 pace. You'd probably do it so you can finish the session in your presecribed time and knowing this will time only come with experience. Same with weights I think, its hard to know how but there are tables that if you can calculate your 1 rep max it will tell you what weights to lift at various reps. I'll try find one or someone may know.

ss43 wrote: »

Would you do much work at max power or is that unneceesary?

I'll only do this when I am doing track sessions that are at max power. So, in peak pre-competition pahse for example.