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Runswithweights



Jul 23, 08 - 9:17 AM 		Lifting for runners/tri

I just wanted to shoot a post to find out what other people do in the weight room to compliment their training, how often ecetera. I am looking for what is efficient. Although I respect how essential it is to lift, I don't find it as fun as being outside running this time of year. I would also be interested in peoples' perspecitive on how it effects their training. Feel free to use "expert" references, but try to cite your sources as best you can.
John



Jul 23rd, 2008 - 9:47 AM 		Re: Lifting for runners/tri

I don't lift, but I know I probably should.
Kyle



Jul 23rd, 2008 - 12:21 PM 		Re: Lifting for runners/tri

It really depends on the time of year and what phase I'm in. Bodyweight stuff at home is pretty much year round though.
Askswithreservations



Jul 23rd, 2008 - 12:48 PM 		Re: Lifting for runners/tri

Not only did you rip off one of the most original monikers on the board, but you want us to "cite" our sources so you might deem the advice worthy for your "efficient" program you may or may not embark upon. You are far too skeptical for it to do you any good.
Kyle



Jul 23rd, 2008 - 5:34 PM 		Re: Lifting for runners/tri

Runswithweights....don't worry about the crap here. If you want cited source, then good on ya! There is too much bull floating around here, so asking for cited sources is not a bad idea.
Jesse



Jul 23rd, 2008 - 8:13 PM 		Re: Lifting for runners/tri

I use the stuff off of this DVD produced my Colardo's coach- Jay Johnson, and Mike Smith- Kansas State Universtity's coach. Jay Johnson actuall mailed it to me for free because I am so broke. What a good man!

http://www.runningdvds.com/

It gives you a complete rational behind stretgth taining for runners and also how to incorporate it into your schedule. Their are a varity of exercises you can mix and match once you understand the rational.

For a runner they actuall suggest that strength training be broken into a few different catorgies.

1)Preventive exercises- Exercises designed to prevent running injuries. They believe that if your a runner injury is going to come so it's better to be proactive as opposed to reactive. Exercises include- foot drills(shin injuries)quad exercises(knee injury prevention), hip and glute exercises(ITBS and hip injuries).

2)General strength- Rather than the focus be on gym stye workouts most of the exercises focus on core and balance workouts. They do planks of every variety and let me tell you if you progress with these you can reach a decent level of strength. A little creativity goes a long way. Simply changing your point of contact brings you to a new level with these bad boys. The other stuff they do is all functional movements-one leg squats, frog kicks etc..

3)Tempo warm up- here they combine dynamic and plyometric style strength training mixed with dynamic stretching and sprints and(the best explaination IMHO)form drills. This is more of a circuit style routine that you go through prior to a workout though some would probably be gassed off of it alone. Examples of the stuff they do here is- mountain climbers directly into jump squats, speed skaters, skipping, bounding, donkey whips etc..

I have been using these workouts and I honestly think they contribute to me staying healthy and injury free.


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