Thursday, November 21, 2024

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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 w/ dumbbells
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)

  1. HIGH KNEES } Primary
  2. BUTT KICKS } Primary
  3. LUNGES } Primary
  4. CALF TOE RAISES } Secondary
  5. HEEL WALKING } Secondary
  6. DRUM MAJORS } Secondary
  7. HOPING SIDE KICKS } Tertiary
  8. MARCHING } Tertiary
  9. BOUNDING } Tertiary

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