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)

Rule of thumb: done as a warmup, everyday if possible, vertical speed more important and critical than horizontal speed.

* See Podcast for further instructions.