Rep range for 800m runner.

    Posted In: Strength & Conditioning

        • Participant
          thecompgame on March 2, 2013 at 3:47 pm #18725

          Hey guys…I just started running the 800m my indoor season and my pr was 2:11.9, my goal for this outdoor season is 2:05 or below and this season.
          Anyways my workout looks like this and i wanted to know if im doing it right and if i could change anything up?

          I do this 2-3x depending on how my track workouts are(5x week)…
          Squat 5×5 (Max 250lb, use 220lb for workout)
          Deadlift 2×5 (Max 300lb, use 265lb for workout)
          Power clean 3×4 (Max 165lb, use 135lb for workout)
          Bench Press 5×5 (Max 140lb, use 115-120lb for workout)
          Rows 5×5

          I try to add 5lb every workout or every other workout.
          Anyways…should i keep the routine the same or change things/reps?

        • Participant
          Mccabe on March 2, 2013 at 8:43 pm #119450

          I think 5 track sessions and 3 weights sessions might be a bit much. From my experience I’ve found weights for an 800m runner depends a lot on the individual.

        • Participant
          [email protected] on March 3, 2013 at 1:54 am #119451

          I think 5 track sessions and 3 weights sessions might be a bit much. From my experience I’ve found weights for an 800m runner depends a lot on the individual.

          Agreed!

          It really depends on what kind of 800m runner you are. Are you moving up from the 400m or moving down from the 1500m/1600m? And what’re your track session looking like as of now? I’m doing the same thing, man, trying to get max strength work in but also alternating it with power. 3 weeks at max, test for 1RM, 3 weeks at power, test.

        • Participant
          thecompgame on March 3, 2013 at 7:33 am #119454

          [quote author="Callam Mccabe" date="1362237223"]I think 5 track sessions and 3 weights sessions might be a bit much. From my experience I’ve found weights for an 800m runner depends a lot on the individual.

          Agreed!

          It really depends on what kind of 800m runner you are. Are you moving up from the 400m or moving down from the 1500m/1600m? And what’re your track session looking like as of now? I’m doing the same thing, man, trying to get max strength work in but also alternating it with power. 3 weeks at max, test for 1RM, 3 weeks at power, test.[/quote]
          I did the 55m/110m hurdles,300m,triple/long jump my freshmen year, but i didn’t have any luck with the 55m/110m hurdles so i kinda wasted all of indoor season and wasted most of outdoor season(awesome form but can’t 3 step all the way through)…So i can’t really say im coming up from the 400 or down from the 1600.
          I think im more of a power/strength runner then a endurance runner because i can stay up with the 400m guys when i train with them.

        • Participant
          thecompgame on March 3, 2013 at 11:36 am #119456

          I think i would be a good Heptathlete or decathlete…I can kinda do some of everything and have experience in every event except shot put/discus.

        • Participant
          [email protected] on March 3, 2013 at 4:05 pm #119457

          Sounds great, man! How’re you responding to all the stimulus? I’ve noticed that I’ve got to recover really hard now with the extra lifting 2x a week. Solid numbers. Haha, it’s pretty funny how we’re almost similar in lift PRs and the direction of our freshman years. I was a LJ and TJ my freshman year..ended up in a dared 800m and stuck with it since. Are you going to periodize the strength training throughout the season? Love the starting strength 5×5 program.

        • Participant
          thecompgame on March 4, 2013 at 5:31 am #119460

          Sounds great, man! How’re you responding to all the stimulus? I’ve noticed that I’ve got to recover really hard now with the extra lifting 2x a week. Solid numbers. Haha, it’s pretty funny how we’re almost similar in lift PRs and the direction of our freshman years. I was a LJ and TJ my freshman year..ended up in a dared 800m and stuck with it since. Are you going to periodize the strength training throughout the season? Love the starting strength 5×5 program.

          Haha kinda how i ended up in the 800…I was thinking maybe ill be good in the 400/800 and some coaches i worked with in the summer also said try the 400/800. But no i don’t think ill be periodizing the strength training, im just trying to maintain and get stronger.
          Currently im doing a 5×5 program that i modified a little bit. I seem to recover for the most part, its just hard on the CNS cause i have “hard” days at least 2-3x/week at track practice then doing heavy sqauts/deads/power cleans makes you want to sleep for 12+ hours.

          Im gonna switch it up from 3/days a week to 2 days a week, and its gonna look like this:
          Saturday:
          Squat 5×5
          Deads 2×5
          Power cleans 3×3
          Pullups As many sets are possible but 1-2 reps away from failure in each set.
          Bench Press 5×5

          Tues/Wed/Thur
          Squat 3×5
          Deads 1×5
          Power Cleans 3×3
          Pullups As many sets are possible but 1-2 reps away from failure in each set.
          Bench Press 3×5

          • Participant
            [email protected] on March 6, 2014 at 4:37 am #209767

            Too much volume if you are trying to get stronger! I don’t know your limitations but I think this is better..

            Squat 1 x 1
            Good Morning 10 x 3
            GHR 10 x 2
            TRX Roll-outs

            This is enough..

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