plyometrics/ weight training

What plyometrics/ weight routines do you do (descriptions please). And do you find these exercizes help your overall performance and fitness as a runner?

today i resurected a an old workout routine from trackaholic and did it today. I used it today ut I can tell if it affected my running.

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.
::THE EXERCISES::
Do all of the following exercises according to the guidelines above; Exercises preceded by a "/" are alternatives, you do not need to perform both.


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 pe

typically I will just do the following:

3 sets of Chin ups to failure (for me 20, 15, 10ish)
3 sets of Pull ups to failure
4 sets pushups (not necessarily to failure)
Dips (20, 15, 10)
Dumbell Rows
Seated Rows
Dumbell Press
Little Bit of core

Plyos

Also I hear its a good thing to do pushups and situps to failure before u go to bed everynight.

Through_the_Pain wrote:Also I hear its a good thing to do pushups and situps to failure before u go to bed everynight.

That's usually what I do.

I asked my coach about going to failure and he says its bad for runners.

going to failure is a bad idea when doing lifts like cleans, squats, bench press, or really anythign with weights

for body wieght excercises i don't think the same rules apply...i don't see why it would be bad

plyometrics/ weight training

This is your third weight thread in a row.