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STRENGTH TRAINING GUIDELINES
This page will offer guidance for how to approach optimal strength development as you prepare for your upcoming road race. You will see the main areas of focus for running related strength training as well as how to incorporate them into your program depending on how many days per week you are training.
OLYMPIC LIFTING
MAIN TRAINING CATEGORIES
These exercises develop support muscles in your legs. They increase your overall capacity for load.
- For these types of exercises, it’s normal to do 3 sets in a 12-10- 8 rep progression
ELASTICITY
MAIN TRAINING CATEGORIES
Made up of various hops and jumps, these exercises develop your ability to stay light on your feet.
- For these types of exercises, it’s normal to do 3 sets in a 10-15- 20 rep progression
HAMSTRING EXERCISES
MAIN TRAINING CATEGORIES
These exercises develop the hamstring muscles to improve your ability to pull effectively on every step.
- For these types of exercises, it’s normal to do 3 sets in a 10-15- 20 rep progression
HIP AREA STRENGTH
MAIN TRAINING CATEGORIES
The hip area is the bridge between the trunk and the legs, these exercises help you maintain proper body alignment.
- For these types of exercises, it’s normal to do 3 sets of 10 reps
ABS + BACK
MAIN TRAINING CATEGORIES
An extension of hip area drills, these also help to develop your ability to maintain body alignment.
- For these types of exercises, it’s normal to do 3 of 10 reps
UPPER BODY
MAIN TRAINING CATEGORIES
Focused mainly on push-ups, these exercises develop upper body strength to balance overall strength with your lower body.
- For these types of exercises, it’s normal to do 3 of 10 reps
GENERAL STRENGTH GUIDELINES
- On a day dedicated to strength training, you will want to plan to go to a gym or training facility where you will have access to standard gym equipment. The following training equipment is ideal:
- Barbells
- Plyo Boxes
- Medicine Balls
- Jump Ropes
- Ab Mats
- When training for a race, your strength training will be focused on maintenance rather than development. To optimize the effectiveness of your strength days, perform a wide variety of exercises at a moderate difficulty level.
TRAINING 3 DAYS PER WEEK
- For this programming, there are no days set aside for strength development. Instead, you will want to incorporate some strength training exercises into your warm-up 1-2 days per week.
- Recommended Exercises include:
- Jump Rope
- 2 Leg Hops
- Skipping
- Face Down Hip Dips
- Face Up Hip Dips
- Side Hip Dips
- Face Down Leg Raises
- Face Up Leg Raises
- Push-Ups
TRAINING 4 DAYS PER WEEK
- For this programming, there is one day set aside for strength development.
- This strength session should be made up of 3 sets of 3 to 4 different strength exercises, all from different categories.
TRAINING 5-6 DAYS PER WEEK
- For this programming, there is one day set aside for strength development.
- This strength session should be made up of 3 sets of 4 to 5 different strength exercises, all from different categories.
- Finish off each strength day with a 5K run at 70% your maximum capacity.
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