Summer Strength Training

Training Advice/Discussion
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  • Upandcoming

    Anonymous Poster

    1 month ago 06/08/2024 12:04pm EDT

    Never done strength training outside of phy ed class. Going in to Junior year and looking to add 2-3 strength train days a week to get more explosive and reduce injury risk. Have ran 40-50 mpw in the past. My training is going to look somewhat like

    m: speed development + easy run

    t: threshold intervals

    w: easy

    th: easy

    f: hills

    s: long run

    s: off

    where should I fit in the lifting and what lifts should I do?

  • Vukku

    Anonymous Poster

    1 month ago 06/08/2024 12:49pm EDT
    re: Upandcoming

    I would say Wed and Sun. Do basic stuff: Squat, deadlift, lunges, bulgarian split squat, nordic hamstring, one legged glute bridge, calf raises, pushups, chins, core, hips (clamshells) etc.

  • Duka

    Anonymous Poster

    1 month ago 06/08/2024 3:27pm EDT
    re: Vukku

    Vukku wrote:

    I would say Wed and Sun. Do basic stuff: Squat, deadlift, lunges, bulgarian split squat, nordic hamstring, one legged glute bridge, calf raises, pushups, chins, core, hips (clamshells) etc.

    I agree 100%

  • registered

    kochevnik

    Member since 01/09/2024.

    51 posts. Last post 1 week ago.
    1 month ago 06/08/2024 3:47pm EDT
    re: Upandcoming
    nick symmonds weight workouts :


    weights IMO are for adding speed and keeping you from injury. Symmonds said that the thing that made the most difference for him was these workouts

    I wouldn't do all those of course - pick a third of them and work your way up - in exercises, weights and reps. For the most part doing more than 2 sets is a waste. And you can choose to lift light weights but lots of reps or heavy weights and fewer reps. For runners the first option is the best.
    YouTube.com
    Weight Training for Runners | #WorkoutWednesday
    Nick Symmonds
    All runners, no matter the distance, can benefit from weight training! Gym work improves posture, helps increase strength & power, and leads to better runnin...
    Video:www.youtube.com/watch?v=yJPeYggMLSE
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