1600/800 Off-season weightlifting
Scott, Dan, Nick H, Alan,
You should all take 7-10 days completely off. My guess is that after that time,you’ll WANT to start running, but if not, take up to two weeks.
You may begin doing weights program ‘B’ at any point. BE VERY SURE TO USE MODERATION WITH WEIGHT, especially in the first two-three weeks.
After you’ve had your time away from running, start with easy runs of no more than 40 minutes, 3-4 times per week. Your first week back running should only be about 15 miles. Gradually build up your base so that when you return from break. You’re at 25 MILE/WEEK. I will meet with you guys on Wednesday the 7th of January at 3:45 to go over the next phase. Please plan to be on the track at that time.
Also, I’d like to keep in contact with you guys between now and then over email.I’d like to know how weight training is going and how the running feels, so I’ll be stopping by on Wednesdays to check in after school, but in case we don’t connect, could you email me at dtfstephen@yahoo.com and give me your email addresses?
Weigh Program B
3 days/week. Preferably not on successive days
Day 1: Bench press, lat pull-downs (seated, bar down in front of chin), Dumbbell shoulder shrugs, dumbbell shoulder raises (bring a dumbbell up in front of you, arms extended), inverted butterflies (lying face-down on bench, hold dumbbells in each hand and raise them simultaneously outward—start with very low weight!), leg press, seated rows (with machine)
Day 2: Dumbbell shoulder swing (arms simulate running form), Biceps Curls, Triceps extensions (on cable machine or with dumbbells), hanging leg raises (while hanging from pull-up bar, bring knees slowly up to chest, try to remain in a stable position, no swinging), back extensions, Crunches
Day 3: Calf raises, squats (be very careful with form. ask for help if you need it, and don’t go down below 90 degrees of knee bend)
Technique:
1: Use the appropriate weight. The appropriate weight is the amount that you could get 15 reps in before failure.
2: Once this weight is determined, start with 2 sets of 8. After break you’ll move up to 3 sets of 12. As you get stronger, you can raise the weight accordingly, never to exceed what you can comfortably complete your sets in.
3: Use steady, deliberate movements…remember you are developing muscular endurance. You should be under control throughout. Give yourself no more than 90 seconds between sets. Preferably 45-60 seconds
Be sure to run before lifting when the routine involves any leg work. You will risk injury if you lift legs and then run.