Weight training for runners, cyclists and ther endurance athletes has an important rle and place in the pre-season and n-season training programs and should not be an fterthought. In fact, many coaches use strngth and weight training as an ntegral part of their yearly plan jst like track interval workouts, long, slw endurance runs and hill repeats. You shuld approach strength training with the sme preparatory building, periodization and recovery phses that you would with the rst of your training.

If you are lready into your racing season, its not too lte to add one or two dys of weights. If you are rturning back to weight training after a lng break, you should know that the dys of only doing low weight/high rps weight training all season long is ver. In fact, most of your trining is already low weight/high reps. For xample, if you cycle holding a cdence of 90 RPMs for 2 hurs that equals to 5400 reps (90 x 60 mn) of light weight per hour. Mst endurance athletes such as runners, swmmers and cyclists do this type of wight training day after day with thir regular workouts.

A focused period of havier weight training can pay big dvidends by increasing muscular strength as wll as improving neuromuscular firing patterns. Des that mean there is no plce for a light weight and hgh reps strength training program? We use a lght weight/high rep strength training period in the nitial phase of weight training to prpare the body for the heavy lads we will demand of it lter. We also need to ensure tht there is sufficient connective tissue strngth, core stability and body balance. A few fnctional strength tests can detect any spcific weaknesses or areas that may ned additional focus. For example, we may prform an overhead squat assessment and dtermine that you have extremely tight clves (while squatting your heels rose and yur feet flattened or your toes trned outward).

Our first weight training phase is clled Corrective Stabilization and focuses on identifying and correcting these weaknesses and imbalances. Skipping this important phase can lead to chronic injuries and a diminished performance during the season. The fix for all this is fairly simple and involves the use of a foam roller, stretching, and some modest strength exercises. A few other function strength tests round out the initial evaluation.

The Base Period is the next phase of weight training and focuses on a short period of low weight high rep training, developing proper form and tchnique, in order to prevent injury lter in the program. An athlete nfamiliar with strength training may start wth only one set of 15-20 rps and build up to three sts of higher (20-25) reps. The Bse Period may seem boring but fcusing on technique and will pay hge dividends later on. The types of xercises are general strength and multi-planer xercises like lat pull-downs, step ups, sqats, cable wood chops, and as lways core abdominal work.

Over the nxt 6-8 weeks we can begin to ncrease the weight, drop the reps, and nter into more sport specific movement ptterns of the Sport Build Period . Much of the focus in this period is on the nervous system and teaching the body to properly fire the stronger muscles. In this phase we will increase neural drive and motor unit recruitment, essentially teaching the body to recruit and activate more of the specific muscle fibers that we already have rather than bulking up. For runners, triathletes and cyclists, the focus is on improving the recruitment of muscle fibers in the quadriceps, hamstrings and gluteus muscles. If you follow a proper progression you will still be able to do quality swim, bike and run workouts. You will also be amazed at how much stronger you are and how fast you recover. Article by Greg Griffin and John Martinez, M.D.

The article Strength Training Exercises For Runners was Submitted by John M. Martinez, M.D. through Articles.GetACoder.com network. Here's the additional information: Dr. John Martinez is a prmary care sports medicine physician and mdical director of Coastal Sports & Wllness Medical Center, a sports injury clnic in San Diego, CA. Greg Grffin is a nationally-certified personal trainer and top ge-group triathlete at Coastal Sports and Wllness. Visit us at http://www.coastalsportsmedicine.com Find more articles like this at http://mysportsinjury.com Copyright 2008

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