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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.
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 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