What would a general strength training program look like for a post collegiate distance runner, training for 1500m to 10k? I am interested in putting together something for myself during fall and winter and to continue it into spring for track.
I have always done circutt-training, focusing on the core. However, I would like to focus on lower extremities, but am unsure how to develop these areas.
Also, would I include plyometrics during my workouts/speed workouts. Any input would be most appreciated. Thanks.
Strength training program: suggestions and input
Moderator: George Payan
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Steepleboy04
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George Payan
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Strength Training Program for 1500m and 10K Distance Runner
Plyometrics can be applied two to three days a week before your workout or speed workout.
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometric workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.
A sample workout with strength training:
Warm-up
Plyometrics
Workout/Speed Workout
Strength Training
In the web site under the Coaching section, there is a strength training program with exercises. The article is entitled "Strength Training Workouts for Runners" and the link is as follows:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan
www.CoachesEducation.com
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometric workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.
A sample workout with strength training:
Warm-up
Plyometrics
Workout/Speed Workout
Strength Training
In the web site under the Coaching section, there is a strength training program with exercises. The article is entitled "Strength Training Workouts for Runners" and the link is as follows:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan
www.CoachesEducation.com