Do this twice a week with 72 hours between each session and your golden:

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RUNNER'S WEIGHTLIFTING PLAN:

::Guidelines::

1. The weight used should be 60-70% of your max for that exercise.
2. You must perform 12 to 16 reps per set
3. You need only do one single set per exercise

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For bodyweight exercises, aim to do the excercise till failure
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WHEN TO INCREASE WEIGHT:

Increase weightload by 5% when you are able to perform more than 16 repetitions for an exercise in two consecutive weightlifting sessions.



Legs:

1) Leg Extensions
2) Leg Curls
3) Leg Press

Note: It is best to do the leg extensions and leg curls before the leg press

Upper Body:

1) Bench Press/Chest Crossover
2) Bent over Row/Pullover
3) Overhead Press/Lateral Raise

Arm:

1) Bicep Curl
2) Chin Up
3) Bar Dip

Midsection:

1) Twisting Trunk Curl
2) Body Wieght Trunk Extension
3) Abdominal workout of preference

Neck Muscles:

1) Neck Extension/Flexion Machine

Anterior Tibialis:

1) Wieghted Toe Raise

OTHER:

1) Barbell Squats/Cleans/ or Deadlifts

Note: Do these supervised, correct form is very important for safety, start out with a wieghtload that is easy, then build up once you have perfected your form.

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Final Note: This is all you will need to do as a runner with wieghtlifting, or at least he bare minimuim. Doing this will help lower your times and most importantly help you stay injury free.

If you do not know how to do some of the exercises, Google them, there is always a tutorial for each of them.

Last edited by Trackaholic on Tue Jul 08, 2008 9:32 pm; edited 1 time in total

Also be sure to warmup with some dynamic stretches before a session. And immedietly following a session (within 30 minutes) consume a protein carb supplement of some kind to achieve optimuim benefit.

cool, i'll follow some of this.

Can you give me any legit reason for a runner to do bicep curls?

(I'm kind of being an ass, but if they are useful I'd like to know)

funrunner wrote:Can you give me any legit reason for a runner to do bicep curls?

(I'm kind of being an ass, but if they are useful I'd like to know)

Overall arm strength would improve your form and running power.

funrunner wrote:Can you give me any legit reason for a runner to do bicep curls?

(I'm kind of being an ass, but if they are useful I'd like to know)

it'd help with speed.

Also, do you have some equipment-free alternatives for some of the exercises for those of us who don't have a gym available/don't want to go to the gym (what can I say, I'm a weanie).

Edit: That post was a mess.

Last edited by funrunner on Tue Jul 08, 2008 8:50 pm; edited 1 time in total

This question is raised every time runners are told to do upper body.

Do the following:

1) Stand in place
2) Now jog very quickly, as fast as you can, in place
3) now stop
4) Now jog in place quickly with your legs, but keep your arms moving very slowly. You will find its impossible to attain the same speed as before.
5)Now stop
6)Now jog in place really slowly, but move your arms really fast
Not the same is it?

People tend to believe that all running power comes from the legs, the truth is its a group effort of both the hands and feet. The right arm works with the left leg, and the left arm works with the right leg.

Look at tyson gay or any 100m sprinter, when they race the 100m, their arms are pumping like crazy. There is a reason for this.

But you don't need to be really buff for distance runing, just enough to have good overall strength.

funrunner wrote:Also, do you have alternatives for some equipment-free alternatives for some of the exercises for those of us who don't have a gym available/don't want to go to the gym (what can I say, I'm a weanie).

I am sorry but no I don't, you can google the exercises you are unable to do and see what muscle groups those exercises work. Then find a listing of all the exercises that work those muscles too see if you can find one that you can do. Try this link for starters:

http://www.bodybuilding.com/fun/goulet15.htm

how do u no ur max

FK wrote:But you don't need to be really buff for distance runing, just enough to have good overall strength.

yup, but if your ever in a race thatis going to be decided by the strongest kick, it helps to be a little buff.

Dont worry about getting too buff anyway, its impossible for distance runners running over 50mpw to get buff becase the rate of catabolism is far greater than the rate you build muscle. Try as you might, a distance runner putting in decent mileage will only ever get so buff.

Through_the_Pain wrote:how do u no ur max

um, its the wieght you can only do one repetition of.

I suggest starting at a decently heavy wieght you know you can do, and if you can do more than one rep, stop, take a rest of about 2 minutes, then add a little more wieght and repeat until you can no longer do more than one rep.

make sure someone is supervising you.

Trackaholic wrote:This question is raised every time runners are told to do upper body.

Do the following:

1) Stand in place
2) Now jog very quickly, as fast as you can, in place
3) now stop
4) Now jog in place quickly with your legs, but keep your arms moving very slowly. You will find its impossible to attain the same speed as before.
5)Now stop
6)Now jog in place really slowly, but move your arms really fast
Not the same is it?

People tend to believe that all running power comes from the legs, the truth is its a group effort of both the hands and feet. The right arm works with the left leg, and the left arm works with the right leg.

Look at tyson gay or any 100m sprinter, when they race the 100m, their arms are pumping like crazy. There is a reason for this.

Of course, that's simply an issue of balance. You can't move your legs any faster than you're moving your arms. But I think for most people their legs are going to fatigue much faster than the arms. That still doesn't explain the benefit of bulky biceps (other than the sexiness, which I guess could be reason enough). And to your sprinter statement, I have two words: Michael Johnson. He wasn't a 100m man, but he ran 200m at sub-10 100m pace.

thanks. but it's weightlifting. sorry. it was bothering me. no offense. lol.

funrunner wrote:

Trackaholic wrote:This question is raised every time runners are told to do upper body.

Do the following:

1) Stand in place
2) Now jog very quickly, as fast as you can, in place
3) now stop
4) Now jog in place quickly with your legs, but keep your arms moving very slowly. You will find its impossible to attain the same speed as before.
5)Now stop
6)Now jog in place really slowly, but move your arms really fast
Not the same is it?

People tend to believe that all running power comes from the legs, the truth is its a group effort of both the hands and feet. The right arm works with the left leg, and the left arm works with the right leg.

Look at tyson gay or any 100m sprinter, when they race the 100m, their arms are pumping like crazy. There is a reason for this.

Of course, that's simply an issue of balance. You can't move your legs any faster than you're moving your arms. But I think for most people their legs are going to fatigue much faster than the arms. That still doesn't explain the benefit of bulky biceps (other than the sexiness, which I guess could be reason enough). And to your sprinter statement, I have two words: Michael Johnson. He wasn't a 100m man, but he ran 200m at sub-10 100m pace.

a lot of people do that....

silly runner:) wrote:thanks. but it's weightlifting. sorry. it was bothering me. no offense. lol.

*sigh*


lazy.

funrunner wrote:

Trackaholic wrote:This question is raised every time runners are told to do upper body.

Do the following:

1) Stand in place
2) Now jog very quickly, as fast as you can, in place
3) now stop
4) Now jog in place quickly with your legs, but keep your arms moving very slowly. You will find its impossible to attain the same speed as before.
5)Now stop
6)Now jog in place really slowly, but move your arms really fast
Not the same is it?

People tend to believe that all running power comes from the legs, the truth is its a group effort of both the hands and feet. The right arm works with the left leg, and the left arm works with the right leg.

Look at tyson gay or any 100m sprinter, when they race the 100m, their arms are pumping like crazy. There is a reason for this.

Of course, that's simply an issue of balance. You can't move your legs any faster than you're moving your arms. But I think for most people their legs are going to fatigue much faster than the arms. That still doesn't explain the benefit of bulky biceps (other than the sexiness, which I guess could be reason enough). And to your sprinter statement, I have two words: Michael Johnson. He wasn't a 100m man, but he ran 200m at sub-10 100m pace.

I know a physiologist with a masters degree told me that running is a conjoined action with the legs and arms. While on the other hand, I have a layman who says its just "balance" Who do you think I am going to believe.

Dude, just trust me, upper body strength naturally lends to running. Im not being a radical here, this is pretty much accepted by jack daniels, salazar, all them guys know the benefits in upper body.

Besides, if your putting in 60mpw+ you couldnt GET jacked up like micheal johnson no matter how hard you tried.

silly runner:) wrote:thanks. but it's weightlifting. sorry. it was bothering me. no offense. lol.

um, what?

sorry my post on wieghtlifting bothered you, ill be sure to remove all offensive material right away, including all the porno.

By saying it is a conjoined action they are referring to balance. When you put one foot forward, you move the opposite arm forward. Most distance runners are rarely going to run faster than 180 steps/min. and therefore they would never have to move their arms faster than that. You can easily achieve that turnover without pumping your arms like crazy.

And when I mentioned Michael Johnson I was referring to a crazy-fast sprinter who didn't pump his arms that much.