Hello all. I have had several questions lately about what strength training I do on a consistent basis: here it is. (repost from last spring). As for training now? Going well; just getting over the flu/cold a little bit. Moving forward. More to come. Keep on livin’ and trainin’ well. DC
I have been asked by several people to detail my strength training a little bit better. I firmly believe in strength training as a means to stay injury free, balanced, and to remain a more well-rounded athlete; not just a runner.The ancillary benefits are good too: strength training can ‘lean you right up.’ My wife also likes it when I keep a few pounds of muscle on my body; instead of being a ‘skeleton’. I strongly believe that the extra 2 or 3 pounds that I carry (due to strength training) is worth it. I feel stronger, more durable, more energetic, and in general; much better. It should be noted that my weight lifting is just a general total body work out with few goals other than staying injury free, and feeling lean.
(Go get strong. Pic taken in June 2009: close to Peak Fitness!)
I also believe strongly in good technique for the sake of safe and proper execution of these exercises. I had very good instruction in high school on how to strength train properly. If you did not, or are unsure, then ask a trainer, or gym employee. No shame in that: they can really help you and make sure that you are doing each exercise properly.
2 times per week I hit the weight room and do the following: 3 sets of 12 reps at least:
In addition to this regimen: I typically do two full core workouts per week. I vary the routine, but here are some of the exercises I do. (Usually I’ll pick 5 swiss ball exercises, and 5 med ball exercises…. but it does vary.)
Medicine Ball Exercises: (with a comfortable weight that allows you to use proper technique.):
In addition: I also do one session of plyometrics per week. This occurs almost always on flat ground. It is really short, and really simple, and takes me no more than 5 minutes per week. During the ski season, when I am training with the kids on my team I will do this 2 x’s per week. I feel much much much better after doing these almost every time. Here it is:
Pretty short, simple, and not glamourous I know, but, it is what it is. And, no matter what… rain, snow, cold, hot, long runs, short runs, off season, etc.: I always do 20 pushups and 50 sit-ups after every single run. This provides just a little extra discipline in my training, and even if I have no time to get into the weight room, or to do a full core session, I will always have just that little bit of strength acting as a maintenance activity.