WEIGHT WORKOUT FOR RUNNERS
This is a sample weight workout for runners.
- Flat Bench or machine light weight .10 reps (will increase to 12-15 reps light weight lean muscle good cardio)
- Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
- Machine Lat pull downs light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
- Dumbbell curls light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
- Tri Extensions with dumbells light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
- Power cleans and military She picks up 10 pound bar from ground clean and jerk to chest then press above head. This is done in one continuous motion. Great exercise building legs, arms, back and shoulders. Did it in football builds great explosion off the line. Light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
- 10 medicine ball toss Ashley and I stand about 5-6 feet from one another play catch for 20 seconds paying close attention to explosive chest passes and on each throw bending legs in a squatting position and as we stand we chest pass the ball in one motion. Therefore,the arms, chest and legs get workout.
- Arm swings-hold two weights, swing arms in running motion
- Leg extensions
- Curls for legs
- Leg press
Each circuit will be 11 exercises and an athlete will do 3 circuits. They will be done at a good pace to hit the cardio aspect of this workout as well.
CORE WORKOUT
After 3 circuits of weight training the athlete then does the following CORE WORKOUT:
- 50 crunches and 50 bicycle crunches
- 10 reps on declined bench of sit ups with a 2 pound ball
- 10 reps on crunch machine
For additional resources: Exercises with Weights | Weight Training for Runners (runnersworld.com)
A-12
