TAG | runners
I’ve spent much of the past 24 months researching and testing. The result is a whole new programming method based on our runners previous results and the current work of several Olympic Running Coaches.
Our new program is the most advanced Strength & Conditioning Program ever designed for Endurance Athletes. This is the first time coaches have successfully produced faster runners using Olympic Weight Lifting and Power Development Drills as the main focus, not more running.
The old ways of improving a runners time using primarily interval sprints, and distance runs are no longer effective against todays more advanced athletes. To be competitive you need Optimized Running Mechanics, increased Cardio-Respiratory Capacity, and a maximized Power-to-Weight Ratio.
Our new programing is spread over a fourteen day rotation consisting of Speed Work, Power Development, Strength Training, Acceleration Training, Interval Weight Training, Recovery Work, Stamina Work, and Rest Days.
It’s this combination of new methods and old school wisdom that is going to take our runners to new heights in the 2012 running season.
It’s not about training longer, its about training more intelligently.
I laughed this week when I saw Runners World Magazine published an article on Strength Training for Runners. It included Push Ups, V-Sit Ups, and Wrestlers Bridges. The only “Strength Training” in the entire program was push ups. While balance work and stretching is important, it does not constitute as Strength Training.
True Strength Training for Runners
For years I’ve seen how a proper strength training program improves runners speed and durability. Running alone isn’t enough, nor is using Nautilus Equipment at your local Health Club. You need to incorporate Olympic Barbell Lifts with a qualified Strength & Conditioning Coach.
Programming
Every week I take my runners through a five day program that includes Running, Olympic Lifting, Dynamic Stretching, and Recovery work. We start with a proper warm up that combines Balance work with Dynamic Stretches.
Strength Training
Barbells and Kettlebells are the best tools out there. As a runner you need a strong Deadlift, Front Squat, and Barbell Lunge. This will increase your muscular power output while strengthening bones and connective tissue. As a result of this style of training our runners never feel broken down.
Rest and Recovery
You can’t go all out every day. As you become faster and more fit, rest and recovery become increasingly important. Top Powerlifting Coach Dave Tate says “When you become more fit, you must trade frequency for higher intensity”. Days off and rest will make you a faster runner while lowering your chance of injury.