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Strength Training For Long Distance Runners

Posted Nov 29 2008 12:25pm

Runners typical have one of three different types of weight lifting routines:

1. TheNon-Routine(never will lift weights)

2. TheOld-School Routine(never will do anything but 3 sets of 10 reps)

3. TheAre You Serious?! Routine (never uses weights above 5 lbs.)


Today I am going to introduce to you two real routines for runners and endurance athletes.

Both programs:
  • Should be done in the circuit training method
  • Start at the lower end of the set and repetition range
  • Are total body which promotes a greater release of growth hormone and increased levels of lactic acid production.
  • Will enhance the body’s ability to remove this waste product when activity, exercise, and competition arrives.

The extensive interval method 
  • primarily for athletes needing to acquire high endurance capacities within a given unit of time
  • This method increases the athlete’s ability to resist fatigue during lengthy activities such as marathons. 

Resistance

Reps

Sets

Rest Interval

Set Speed

Rest Between Circuits

30-40% of max

20-30 reps (sets last ~60 sec)

3-6

60 sec

Brisk with emphasis on exploding on the concentric

3-5 min


The intensive interval method 

  • Helps improve resistance to fatigue during short-term muscular endurance training of medium to high intensity 
  • Helps endurance athletes to generate high-endurance performance by exploiting both the aerobic and anaerobic energy systems

    .

  • For this method, we will be concerned with time and not numbers. You will perform reps for 20 to 45 seconds, with 30 second sets being the average. 


Resistance

Reps

Sets

Rest Interval

Set Speed

Rest Between Circuits

50-60% of max

20-45 sec, 30 sec is optimal

3-6

10-30 sec

Explosive, focus on fast concentrics

1-3 min



*PLEASE NOTE* These programs are not appropriate for everyone, please check with your doctor before starting any of these workouts


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