Are things like box jumps and agility drills/ladders beneficial to add in?
I work with youth and do lots of agility drills and ladders to improve overall athleticism. But they aren't running specific. There are acceleration ladders which are, and wicket drills as well.
Box jumps can be very effective.
There's a time and a place for almost all exercises.
Are things like box jumps and agility drills/ladders beneficial to add in?
In general, yes. Box jumps probably more so than agility drills and ladder work. Two things:
1) Running doesn't require much agility, but doing some ladder work or some lateral work here and there can help keep your ankles and knees healthy and strong, but you shouldn't emphasize it in the same way that say a football player will
2) With explosive movements, you quickly reach the point of diminishing returns. I often see distance runners fall into the trap of "more is better" but when it comes to true speed/plyo work, the opposite is true. Just as an example, it'd be better to spend 20 minutes doing say 8 types of drills with ~2 minutes rest versus cramming 20 different drills in, back to back, and making yourself tired. You should feel totally rested and ready before you do these types of movements.
Are things like box jumps and agility drills/ladders beneficial to add in?
In general, yes. Box jumps probably more so than agility drills and ladder work. Two things:
1) Running doesn't require much agility, but doing some ladder work or some lateral work here and there can help keep your ankles and knees healthy and strong, but you shouldn't emphasize it in the same way that say a football player will
2) With explosive movements, you quickly reach the point of diminishing returns. I often see distance runners fall into the trap of "more is better" but when it comes to true speed/plyo work, the opposite is true. Just as an example, it'd be better to spend 20 minutes doing say 8 types of drills with ~2 minutes rest versus cramming 20 different drills in, back to back, and making yourself tired. You should feel totally rested and ready before you do these types of movements.
I recommend purchasing the eBook. That way you can carry it with you anywhere, and move swiftly between exercises and their instructions.
I haven’t looked in-depth, but I’ve heard Dicharry’s books have lots of exercises (potentially good) but with less info on constructing a manageable plan from them. Thoughts?
I think it provides sufficient guidelines for constructing a manageable plan.
For example, the exercises are divided into three categories: precision, strength and power workouts. He recommends a certain volume according to the timing of season (duration to goal/key race), as well as the timing of the workouts and how many to do per week.
How does this do this? By improving running economy.
How does lifting improve running economy? By improving the force production and power potential in the muscles used in running. You reduce the O2 cost of running at a certain speed. As long as body weight is maintained.
How do you lift for strength and power? Approx 85% 1RM, or sets of 4-6 reps. Periods of heavier single sets of 1-3 at 90-95% 1RM are also advised. Periods of lighter weights (30-50% 1RM) performed explosively (explosive/fast concentric phase) are also advised. Plyos are also advised. 2-3min rest between sets.
How often? 1-2 days a week on your harder running days to consolidate higher stress days.
How much? 30-45 minutes should be more than enough.
What exercises? Compound movements using a barbell that use your legs, with minimal technical instruction required. Front Squat and Trap Bar Deadlift meet this definition.
What about the upper body? Minimally required. Used to assist the more important lower body movements. Dips and Pullups are fine.
First, it is unfair to suggest that what you’re doing is “wrong”. You’re doing a good job building a base of strength for yourself. If you showed up in my weight room with that, then I’d be pleased you had taken the initiative and made some headway.
Is your current program ideal? Probably not but it is a good starting place.
Here is a resource that may help with some options to use for core and prehab work.
Chapter 1: Bridging from PT to Performance Stage 1 - Activate,Notes 📝:,Stage 2 - Engage,Notes 📝:,Stage 3 - Reset + Align,Notes 📝: Standing Hip CARs 3e Shoulder CARs 3e Standing Mobility Series 5e Dynamic Flex Series 5e Ank...
The main takeaway from this thread that resonated is: Strength work for distance runners is highly specific and highly contentious. I would recommend finding a middle path where you explore many strength training options in order to see what fits best with your training needs and racing goals.
N=1 but contrary to conventional wisdom, only times I’ve ever struggled with injury are when I’m trying to lift as well as run. If I’m only running, I don’t seem to have any problems...
I would avoid reading this book. Complete trash. His first book was OK, but nothing ground breaking. Not very impressed with what he has runners do. Sure he is an OK PT for people wanting to rehab after surgery or something, but sports performance? Ah no definitely not.
We don't lift. Its not something necessary most top programs who do lift will spent 20-25 minutes twice a week lifting. A good all around well written program will have the strength/explosive work written into it with drills/strides/plyos and specific track/hill workouts
The problem is that runners tend to overdo everything. It is in their nature to think "If only I had run 100 miles a week!". Lifting for strength and power, especially for a runner, you need the opposite mindset. As a runner you need to figure out the minimal amount of work in the gym you can do to get the best results. If you are tired or sore after lifting you are doing it wrong. You are not a bodybuilder or a gym bro.
Several messages mentioned box jumping and ploys. I want to be clear that the explosive goals of ploys is achieved by emphasizing the quick return from the downward landing to the upward launch. Having athletes simply jump up on a box is not as effective as having athletes quickly jump down from one box and up to another. That is why there should be a series of boxes from high to low that the athlete quickly circuit jumps through. Lastly, this is an off season exercise. It should not be done more than twice a week and never after a hard run.
1) How does this change based on the training phase? For example, kids will be starting their base phase this summer for XC in the fall. To me this is a great time to begin a new ancillary activity. Should what they do in June be the samething they do in Aug and November? If not, how should it change?
1) How does this change based on the training phase? For example, kids will be starting their base phase this summer for XC in the fall. To me this is a great time to begin a new ancillary activity. Should what they do in June be the samething they do in Aug and November? If not, how should it change?
2) How do you determine 1RM for newbies?
I would view the advice "lifting x% for y reps for z sets is ideal for runners" as the outcome of a training process that gradually acclimates the athlete to the technical and physiological demands of lifting, rather than some static beginning and end point. Similarly to how you would not give a kid who never ran XC 50+ mpw of running with 3 varied workouts from day one even if that's "ideal".
Just as a kid who hasn't run before doesn't have a "tempo" pace because they probably couldn't even run continuously for an hour, a kid who hasn't lifted much before won't have a true 1RM because they lack the technical ability to express their strength in a movement like the squat.
I like the 1x20 program philosophy. It's 20 reps for a single set to failure focused on every single joint of the body to get the joints and muscles acclimated to lifting. Gradually over the course of weeks that single set becomes higher weight and lower rep. By the end of the summer your athletes should be conditioned enough and (hopefully) technically proficient at the movements you want them to do that you can then transition them to the a more standard lifting program where they're doing high percentages of 1RM over multiple sets in the fall.
1) How does this change based on the training phase? For example, kids will be starting their base phase this summer for XC in the fall. To me this is a great time to begin a new ancillary activity. Should what they do in June be the samething they do in Aug and November? If not, how should it change?
2) How do you determine 1RM for newbies?
It is a great time to become ancillary activities if they're kept as ancillary activities. Some USA level 2 track clinicians suggest that explosive exercises, drills and beginning plyometrics should start then rather than after the base phase as they are very technical.
1) How does this change based on the training phase? For example, kids will be starting their base phase this summer for XC in the fall. To me this is a great time to begin a new ancillary activity. Should what they do in June be the samething they do in Aug and November? If not, how should it change?
2) How do you determine 1RM for newbies?
It is a great time to begin ancillary activities if they're kept as ancillary activities. Some USA level 2 track clinicians suggest that explosive exercises, drills and beginning plyometrics should start then rather than after the base phase as they are very technical.
