Elitetrack: Sport Training & Conditioning

Todd, Keith and/or any other distance coaches....

Forgive me if this info. is on the board somewhere already, but I'm looking for ideas for simple in-season weight training for mid/distance runners.  Some type of routine/workout/circuit that could be completed in 30-45 min. 

Our distance coach is looking to add this component to his athletes this season and I think it will only help them get stronger throughout the season.

Thanks for any help you can offer!!

you can see the design my coach made for mid distance runners at http://www.geocities.com/fwh_tsunami/workoutsheet.html

thanks for the link weckingball

Mike,
I've been looking for a program that I might have on disk to email to you.  Basically, it is a total body type of workout which involves 2-3 sets of various lifts. 
The lifts are as follows:
Bench
Lat Pull down
Seated Row
Dumbell swings (simulating the armswing during running)
Leg Extension
Leg Curls
Back extensions
Lunges w/dumbell (alternating legs)

I have them do
(1) dips and pull ups on non lifting days
(2) ab work everyday -up to 2-3000 reps per day in off season

Usually we do our sets with 12 reps-8 reps-6 reps and increase the wt. as the reps drop.  The starting point is usually 50% of max on the 12 rep set.

I have also taken the same basic lifts and had the athletes do them in the form of a circuit.  We keep the lift % at 60% or lower and usually go 45/45's or 60/90's which is 45 seconds on 45 off etc.  It helps if you can get a facility to yourself for about 30 minutes in order to do that about workout twice a week. 

I also have a routine that a strength coach helped me to develop when I was coaching at Nebraska-Kearney which involved some Olympic lifts such as Clean pulls and straight leg dead lifts.  I'll try to dig that out of the "archives" and post it asap.

Sorry it took so long to get an answer.  Hope this is helpful.

Keith-

Many thanks to you for these program ideas!  :yes:

I helped out with the strength program of the XC runners at OU and I had them follow a similar one to what DIII posted. When I worked with them, I had them do weight circuits like the one above, body weight circuits (just like the general strength stuff I have power athletes do), and occassionally some complex movements with moderate weight (for example doing multiple sets consisting of a string of exercises with 1 rep performed on each exercise in a sequence like this: clean pull-->RDL-->power clean --> hang clean -->front squat --> push press-->OH lunges-->back squat --> good morning --> behind the neck push press).

the young men i coach do a full curcuit weight training during the season. i concur with the previous message 2-3 sets. i don't have enough knowledge about the science, but it makes the most of a common sense approach, keeps muscle mass, maintains strength and offers full body conditioning.

Again, many thanks to everyone!  Looks like I'll be able to put something of high quality together for this coming season.

thanks this psot has helped me!