Full Weight Lifting Routine for Distance Runners
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- čas přidán 15. 05. 2024
- What's your favorite exercise in the gym?
Here's how I like to split up my lifts each week to reduce injury and maximize performance:
Session 1:
Bodyweight Warmup
3x5 each leg Single Leg RDLs
3x5 Goblet Squats
3x5 each leg Bulgarian Split Squats
3x 5 each arm Single Arm Rows
3x5 each side Lateral Lunges w/ Plate
3x10 Push Ups/Pull Ups
3xMedicine Ball Ab Circuit
Session 2:
Bodyweight Warmup
3x5 Trap Bar/Hex Bar Deadlift (235lbs)
3x5 each leg Goblet Step Ups w/Knee Drive
3x10 each side Lateral Walks w/Band
3x10 Calf Raises w/Dumbbells
3x5 each side The Parsons (Kettlebell Rotations)
3x10 Hanging Leg Raises
3x5 Landmine Press
3x15 Push Ups
If you've got any questions, let me know in the comments!
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As a hybrid athlete who started as a runner, I can definitely say lifting helps so much with improving durability. Got injured so many times in the first 3 years of running because I didn't strength train and develop my muscles.
That's the ticket 🎟
Brock THIS IS EXACTLY what we all need goin into summer training leading into XC, THANK YOU 🙏
Dude thats facts, thanks Brock!
real.
Glad I could help! Hope this helps everyone's summer training 🤘🏼
EXACTLY THANK YOU
Dude these are so helpful for someone like me who is starting their summer mileage just like you. Need more!
Love this. Couldn’t agree more with the core strength and stability training. I’ll add it in 2-3 days a week during strength workouts and can notice a big different in running form on those longer runs. I’ve only been running for a little over a year, but these videos have been a tremendous help! Keep grinding Brock!
It's a game-changer, man! Thanks your your kind words ❤️
Thanks dude! This is super helpful
Try Bulgarian Split Squats with your forefoot on the edge of a plate. Adds the soleus to the chain PLUS all the stabilisers kick in. It's my non-negotiable.
Will definitely be trying this 🤘🏽
I love watching runners not neglect weight training! Keep it up because the videos rock!
😤🔥🤘🏼
Awesome! I’ve been looking for a set strength training routine, as I’ve been incorporating strength training after hearing how important it is. Definitely going to be following this routine over the summer to be building myself up strong in both running and lifting, cheers Brock! 🤟
Also, what are the Adidas shorts called you wear in the video? 🙂
I do endurance lifting as well also Isometrics helped me tremendously ❤
Brock "The Rock" Kelly
I always say that strength training affords us the opportunity to run.
Had another question related to recovery: do you do anything specific for recovery at all? At a regular interval or maybe more on an ad hoc basis?
I am thinking foam rolling, massage gun, stretching, muscle scraping, soft tissue work? One particular place I think runners neglect is foot health. I find that pliability in the feet is important to maintain a low injury risk.
always a good day when brock drops!!
would love to see your post run stretch routine!
It's kind of eclectic. I usually try to do banded stretches before bed and use my Theragun on tight muscles before bed as well. I need to start doing more Yoga, though. That's where the real flexibility is and it really helps to prevent injuries as well.
Do you prefer to lift on days where you are tackling an anaerobic focused workout ? If not how do you incorporate your lifts into a typical week of training?
What days do you do each session?
With these two sessions, are you rotating them each one time per week? Or more than that?
I usually rotate them every time I lift, and I usually lift 2 times per week. So it ends up rotating once per week.
How do you know your shin injury is a stress fracture or shin splints? Been dealing with it for a month and can’t really tell
X ray
yeah, it's usually an MRI that will reveal it. I got an X-ray, and they couldn't tell.
I have a question!! How long do you typically take to rest in between each set?
Honestly, I just play it by feel. I move pretty quickly in the gym, but I definitely don’t rush it. I usually super set a lot of things as well. For instance, I’ll do one set of Goblet squats and then one set of split squats. Then back to goblet squats and back to split squats after until I finish up all my sets. The rest time is usually just when I feel like I’m ready to do the next exercise
Is this good for someone who's trying to improve 10k time?
It’s good for any distance and any speed!
Do you run on the days you do this?
@@della5447 usually do them on days where I run easy, but I’ve heard of people stacking sessions like this on track workout days before
@@TheBrockKelly thank you, I'm just super injury pron and I really want a good xc and track season which who doesn't.
what's your resting heart rate? I
know this random lol
depends on the day. Usually around 50
@@TheBrockKelly nice thank you
few notes, your program has definitely improved but here's a few tips to make it more optimal. Your warmup is too long I would suggest bodyweight squats and bodyweight idl's are more than enough to get warmed up. The rep ranges are solid 3x5 is a really good range however consider periodizing this range where in the offseason its more injury prevention 3x6-3x5 strength, to increase the physically load your legs can take where as you get closer to races lifting hevier in the 3x2-3 range to increase power output and muscle fiber recruitment. Strength days its not as important but on power/ ply focused days I would suggest making sure there on your speed days on the track in which its super fast but a lot of rest like 200 repeats etc. this will help you get the maximum adaptation as well as it being a lower volume day so you can do both. DB RDL is great especially with that rep range you will defitley prevent some injuries with that exercise but I would personally take the knee drive out of the equation because it just makes the excerscise harder therefore you can't lift as heavy of a load. With the goblet squats I would personally recommend just using a barbell because you're going to be able to lift a way heavier load making it more likely to see and adaptation. Split squats are great but I would actually suggest making them more explosive/plyometric where you try to jump as high as you can which is called split jumps I would do 3x3 on each side. For the db rows I would suggest just doing a bb row because its more bang for your buck and will work other muscles as well so you won't have to do more isolation movements.I see the pull-ups as well are just generally good, although I disagree with your economy statement because there's is not a lot of empirical evidence that upper body strength nor hypertprhoy will help in endurance preformance, most Kenyan runners that are running sub 2:04 marathons have terrible upper body strength.pushups are good to but I would definitely ask the question of these excericis in the context of your goals, if your trying to optimize time and efficiency and also minimizing fatigue than maybe skip these excercis so you can hit the lower body stuff harder or do heavier compounds. Theoretically if you want to be more athletic through these upper body lifts which is what I assume is the goal then I would make them High intensity and less hypetrophically design therefore lower reps high weight and longer rest times as well as using BB compound movements. Circuits are great for people who don't do cardio and want to get fitter while also training a muscle but for you any variation of a leg raise or ab candlestick for 3 sets will be all you need. Again I would also say that if your cardio system becomes a factor you will not be able to work as high of an intensity or load. Also using heavy compound lifts like a backsqaut will already work your core in an athletic way as well. So here's what id do to your workout to make it optimal trust.
STRENGTH (injury prev.) PHASE POWER (motor unit recruitment) PHASE
3x5 BB backsqaut 3x3 BB backsqaut
3x5 single leg RDL each side 3x3 Trap bar dealift (if you don't have tartar do bb idl)
3x3 Bulgarian split jumps (explosive and high) each leg 3x3 Bulgarian split jumps (explosive and high) each leg
3x5 BB Row 3x6 explosive clap pushups
3x6 explosive clap pushups
3x8 Ab candlesticks
Barefoot with toe spacers would be more beneficial for you.
loved this, thank you for sharing!!