Strength Training
LIGHT WEIGHT WORKOUTS
Designed for Middle Dist. & Distance Runners
WEIGHTS: (never on race days or day before race days)
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Chest | ||
Bench: | 12-20 reps, 2-3 sets | w/ dumbbells |
Incline Bench: | 12-20 reps, 2-3 sets | w/ dumbbells |
Arms: | ||
Bicep: | 12-20 reps, 2-3 sets | w/ dumbbells |
Tricep: | 12-20 reps, 2-3 sets | w/ dumbbells |
Forearm: | 12-20 reps, 2-3 sets | w/ dumbbells |
Shoulders: | ||
Front: | 12-20 reps, 2-3 sets | w/ dumbbells |
Upright Rows | ||
Lateral Raise | ||
Rear: | 12-20 reps, 2-3 sets | w/ dumbbells |
Wide Shoulder Pull | ||
Rotator Cuff | ||
Back: | ||
Lower: | 12-20 reps, 2-3 sets | w/ dumbbells |
Various Rows | ||
Upper: | 12-20 reps, 2-3 sets | w/ dumbbells |
Various Lat Rows | ||
Shrugs | ||
Spinal: | 12-20 reps, 2-3 sets | w/ dumbbells |
Back Extensions | ||
Legs: | 15-25 reps, 2 sets | w/ dumbbells |
Quarter Squats: | 15-25 reps, 2 sets | |
Half Squats: | 15-25 reps, 2 sets | w/ dumbbells |
Adductor: | 15-25 reps, 2 sets | w/ dumbbells |
Abductor: | 15-20 reps, 2 sets | w/ dumbbells |
Hip Flexor: | 15-20 reps, 2 sets | w/ dumbbells |
Calf Raises | 15-20 reps, 2 sets | w/ dumbbells |
- Gastrocnemius (outer)
- Soleus (inner)
Abs: | everyday (not race days) | |
Sit-ups: | 15-25 reps, 1 set | w/ weighted plate on toes |
Crunch: | 15-25 reps, 1 set | w/ feet on bench, back on floor |
Oblique: | 15-25 reps(each side), 1 set | w/ feet on bench, back on floor |
Bicycle: | 15-25 reps(each leg), 1 set | |
Flutter kicks: | 30 sec. – 1 min. | w/ dumbbells |
Leg-ups: | 15-25 reps, 1 set |
Rules of thumb: 1 min. between sets, done after running, use weight that challenges you but you can complete sets & reps w/o losing form per exercise
PLYOMETRICS: (Speed & Strength Drills)
- HIGH KNEES } Primary
- BUTT KICKS } Primary
- LUNGES } Primary
- CALF TOE RAISES } Secondary
- HEEL WALKING } Secondary
- DRUM MAJORS } Secondary
- HOPING SIDE KICKS } Tertiary
- MARCHING } Tertiary
- BOUNDING } Tertiary
Rule of thumb: done as a warmup, everyday if possible, vertical speed more important and critical than horizontal speed.
* See Podcast for further instructions.