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Since running fast is your main focus, the lifting MUST become secondary emphasis, so as not to interfere with the running and racing, which is the point of all this work. I've had athletes get so enamored of the lifting and the training that they've lost site of the ultimate goal, on-field performance.
Stick to max effort sets of 5 on your big lifts(bench, squat, dead, etc.)3-5 sets including war-up. This will keep the stress a little lower. Become more efficient with your lifting time by using total body lifts. e.g. kettlebell swings, squat and box jumps, rhythm step ups, light olympic lifts. Set a time limit- 30-45 minutes seems right. If your lift isn't done in that time, get yourself out of there. I'd cut way back on the lifting over the last week or 2 before your big races. No lifting conference week, 1 session early the week before.
Also- lift on the harder track days-, . Do 2 separate sessions, with a couple of hours and a meal in between. The easy track days should be easy recovery, lifting on these days will just beat you up, you'll end up getting less out of your track sessions.
To sum up- your in-season lifts should have no detrimental effect on your track work in season. Good luck
Mark Powell, MS, ATC, CSCS
Camillus, NY
March
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