Guidance on strength training

[ktzmoh]

So I think the spiral at the end of my marathon training cycle really made it plainly obvious that I didn't do sufficient strength training. My tri training schedule has two strength sessions per week, but there is no information on what exactly I should be doing.

I think one of the reasons I struggle with strength training is that I don't have a plan or guidance. I've done a runner strength plan before, but it was not really that difficult and I clearly need more. I feel like I'm going to the gym and just doing random sets of exercises without much purpose or structure. I do well with specific goals and specific plans.

I'd like something that is focused on helping me be a stronger runner, swimmer, cyclist and keep me from getting injured. NROLW seems to have different aims, but maybe not.

What do you guys do? Do you follow a plan?

[taratru]

This is exactly why I just go to body pump. It targets all my groups and I can make it harder/easier with the weights. I just don't like creating or following a plan - I do enough planning with my running workouts.

I know a lot of people aren't a fan of it because it's not "real" lifting, but I enjoy it and it's often the only lifting I do. I do see a difference in injury when I'm doing it consistently and when I'm not.

[nichelobe]

I could've written this word for word. I want to start strength training next week, but I'll just be floundering around unless I can find a plan. I tried NROLFW a few years ago and it was great, but I really don't think it meshed well with my running.

Just thoughts here: I feel like I need some big-muscle movements like squats, deadlifts, and lunges for running, and push/pull exercises (cable pulls, flies) and tricep work (?) for swimming. Plus core work.

That's obviously not a plan, but it's where I'm starting. Maybe someone can give us some guidance on specifics.

Thanks for asking this!

[ebeth]

I just sort of make it up. focus on exercises that work a lot of muscle groups (squats, deadlift, bench press, push ups, pull ups), throw some smaller muscle exercises in if there's time, do what I can, and get on with my life.

[al320]

This is why i started to go to orange theory. I get bored lifting on my own, had a very boring routine, and i hated it.

[mrs.jacinthe]

As someone with a lack-of-strength-training swimming injury, I feel like I should remind you to work on your pectorals and deltoids. Pectorals are related to the speed you swim and deltoids are related to endurance. I can't properly explain how, although the monster who does my shoulder work did explain it to me and it totally made sense. He recommended body weight exercises like push-ups, non-body-weight stuff like bench press (LOL for days), and rowing.

If you want, I can PM you with the exercises TH recommends in the book during each phase of training.

[itsme]

I do Crossfit so it's a mix of stuff and I get a full body workout. It has done wonders for my running but I don't know if that's a popular workout for runners since it is so intense or just not interesting to some.  I do CF more than I run.  I need the structure of CF in order to actually do a workout.  I can't go to the gym and figure it out myself.  I tried this last Friday and I was so lost. 

[ktzmoh]

itsme - i feel like the structure of the CF thing would be good. I need a runner/triathlete focused WOD texted to my phone. Is there an app for that?

[itsme]

stackingtens is a CF coach. She may have some WOD ideas but I'll see if I can find something. I know of a few marathoners that Crossfit and they seem to balance training well. As far as I know they do the regular WODs. but I'll see if I can find something geared toward runners and triathletes.

[itsme]

I found this on Active.com:

www.active.com/running/articles/improve-running-performance-with-crossfit

Run-Specific CrossFit WODs

If you're getting ready for a 5K or 10K, here is an example of a WOD I designed that is more ballistic in nature, and will help you with your speed.
•20 box jumps, 10 chin-ups, 10 dumbbell thrusters, and 1 minute of kettlebell swings.
•Rest for 1 to 2 minutes between rounds and repeat for 3 to 5 rounds.


If your goal is the half or full marathon, try the "Barbara." This is a WOD designed by CrossFit: •20 pull-ups, 30 push-ups, 40 sit-ups and 50 air squats.
•Rest for three minutes and repeat for 5 rounds.

When doing any of these WODs, you can scale down the exercises—for example do inverted rows instead of pull-ups or chin-ups, push-ups can be done on your knees, and you can always reduce the amount of weight you are lifting.

[itsme]

Ooh, this is a site I just found geared toward runners.

runningwod.com/

[schenkertobe]

I started with NROLW, but didn't like some aspects of it. So I (actually DH) made up my own plan. I wrote it out, so when I go down to lift I know what I need to do and it keeps me from feeling like Im just randomly picking up weights. I do it more often when I'm not running as much, and scale it back when Im running more.

[juliabug]

I do body pump once a week as my recommended strength training in my triathlon plan. I usually go to the class immediately after my short swim workout.

[cinco]

I do classes similar to body pump at the gym, or exercise DVD's/you tube videos at home.

[katinthehat]

There's a super old school program called 5 x 5. There's an app and a website some guy developed to bring into the modern age called strong lifts stronglifts.com

It's pretty awesome. First, it's incredibly easy to do. Second, it didn't leave me sore, at all, even when I was PRing every day. Third, it's quick and did I mention easy?

Even though I'm only cycling these days, I felt I really could have thrown in some swim workouts at the end of it and been able to pull them off reasonably well.

[stackingtens]

CrossFit Endurance is the official part of the CF methodology targeted to long distance/endurance athletes. You can go to the CF endurance page and they post a daily workout, but you can also get entire training plans.

As a trainer, I've gotten the best feedback from my clients through significant core/posterior chain development- they've seen that pay off the most in their running. So, lots of targeted hamstring work (banded and barbell good mornings, Bulgarian squats, kang squats, hollow rocks, RDLs, weighted sit ups, etc).

[twinspired]

Jamie Easons livefit trainer! Loved it as a newbie

[shauni27]

I love the idea of strength classes, be it bootcamp or CF or body pump or pure barre, whatever, on your strength days. Routine always changes, you are challenged in different ways, and you don't have to think--someone is telling you exactly what to do.

[ktzmoh]

I might have to do a class. I was hoping to sign up for swim again though. Hmm decisions decisions

[Deleted]

After this HM, I'm going back to an online program called Bikini Body Mommy. It's free and web-based 90 day programs. 3 days of cardio (running now), and 3 days of free weights and body weight training. Had great results with it last summer, and really want to combine my running distance progress with the strength now that I've developed a stronger mileage base.