[Supertraining] Re: Strength Training for a 800m runner(In Season)

I would have them lift two days a week. Doing squats, power cleans, maybe front squats, lateral squats, and some upper body exercises. Use 80-90% of 1Rm, and 3-5 sets of 3-5 reps. Keep it intense power/strength based and short.

Phillip Garrison,CSCS*D
Mesa,AZ
Mesa Community College

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To: Supertraining@yahoogroups.comFrom: nick.tatalias@gmail.comDate: Fri, 11 Jan 2008 15:47:02 +0200Subject: [Supertraining] Re: Strength Training for a 800m runner(In Season)

I would drop the volume by reducing set lengths considerably.A typical workout would look like this - pretty much like a warm up for apower lifting meetif you squat 200kgs IRM then I would do 2 X 20kg bar x 5 reps then 1set of5reps on 60, 80 then 3 reps on 100 and one single each of 120, 140 and 160.Next exercise or go home. The idea is to do just enough to maintainstrength gains that you have made or improve slightly over the season withlow volume. we aim at about 80% of 1RM and depending on the athlete mayoccasionally go to 90%. Train 3 days a week something like Squat Monday,Deadlift/overhead squat Tues, Clean Thurs.We use protocols similar to this for our in season rugby players they playgames every Saturday, we include exercises like benching, rowing and frontsquats for them, but not sure you need this for 800m races. The Rugbyseason starts in late February and goes on until October (if you wintournaments). The player do quite big volumes of sprint endurance(practice) and strength endurance in scrums and rucking practice, so we tryto keep the volume down, but keep % of 1RM max up to maintain strength.These are my thoughts, and I'm giving a principal. What else do you doexcept running, do you do plyometrics or weight vest running, or do feelthat you get enough of that in you speed work and other training. Not surehow to taper for your races, others might have an idea. How you tapertraining for an MMA fighter or boxer might be similar, I will try to thinkthis through more. WIll talk to the 10k runners about their tapperingstratergies.Nick TataliasJoahhnesburgSouth AfricaOn 07/01/2008, itsmeyoungb <howmanyukno@aol.com> wrote:>> Hello Everyone!!> I just finished my last cycle for pre season lifting and now it is> time for me to taper down kind of because in three weeks it will be> time for me to start competing. I am very please with where I am at> and I think that this is the strongest I've been over all.>> Now I have the task of putting together an inseason program in which> I find difficult because of peaking purposes..Thank God for> Supertraining...>> So I wanted to get the input on in season training from you guys.>> I start competing January 25th.> My first peak needs to be the weekend of Feb. 29-Mar. 1. It is our> indoor conference meet,so I figure I need to taper before that. I> will be running the 600meters that meet.>> Between March 1st and March 27th I don't have a meet, so I would like> to do some good liftinng in between that time to get my strength> levels back up and then begin to taper off for outdoor.>> My first outdoor meet is March 28th.>> The main outdoor conference meet is May 3-4 and I know I have to> taper for that..>> So that is the outline of my season.>> I would just like to have a basic outline of how many days a week I> should lift, how many lifts and when to stop lifting.>> I was thinking maybe a Tabata session once a week would be good or it> could be my last workout before the meet that week and maybe two> heavy lifting sessions early in the week. Just an idea.>> Something else to think about,our running workouts are close to> threshold so I know fatigue will be an issue, and I should be care to> monitor how I feel and how much work Im getting in.>> I appreciate all the info.>> Thank You,> Brian Archield> Tampa,Florida USA>>