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Strength Training for Endurance Athletes
Posted on 9/20/23 at 12:47 pm
Posted on 9/20/23 at 12:47 pm
Any runners / endurance athletes found a good strength training template or plan that is tailored for running strength? Recently developed some proximal hamstring tendinopathy that I believe is directly related to neglecting strength training for too long. I have been back in the gym, and have made a lot of improvement, but am now looking for a plan that I can follow.
Posted on 9/20/23 at 1:07 pm to TigerInCbus
Taking a page from Coach Boo's playbook at LSU.
Twice a week, mix up with the following:
Squats (different variations)
Pullovers
Cleans
Lunge Walks
Bench Press
Incorporate a little core work
Twice a week, mix up with the following:
Squats (different variations)
Pullovers
Cleans
Lunge Walks
Bench Press
Incorporate a little core work
Posted on 9/20/23 at 1:10 pm to TigerInCbus
Stephen Scullion has a few videos on his routine if you can stand him mentioning he's a 2:09 Olympic marathoner multiple times per video
Posted on 9/20/23 at 1:14 pm to TigerInCbus
quote:
Any runners / endurance athletes found a good strength training template or plan that is tailored for running strength? Recently developed some proximal hamstring tendinopathy that I believe is directly related to neglecting strength training for too long. I have been back in the gym, and have made a lot of improvement, but am now looking for a plan that I can follow.
I've been rotating the PPSA Pool Season 1 and 2 workouts. I find they have enough squats and deadlifts build strength, but not to the point where my legs are too tired to run.
Posted on 9/20/23 at 1:33 pm to TigerInCbus
I'm searching for one as well. I like the Knees Over Toes program but I've used it for a while now.
Posted on 9/20/23 at 3:03 pm to TigerInCbus
I would just do basic compound lifts + core work. Most important thing to see improvement would probably be seasonal lifting. June - September focus on lifting, once it starts cooling down or when race season picks up, focus on running. Here is a recent Reddit post covering the subject:
LINK
LINK
This post was edited on 9/20/23 at 3:04 pm
Posted on 9/20/23 at 4:16 pm to TigerInCbus
i usually do the glutes/legs strenght worksouts offered by peloton, with a couple of upper body classes throw in. really like their strength classes.
Posted on 9/20/23 at 4:50 pm to TigerInCbus
If you haven’t lifted much before, you are missing out if you don’t just do a novice linear progression with barbells before you start trying to find some running-specific strength program.
Posted on 9/20/23 at 6:00 pm to 1999
quote:
usually do the glutes/legs strenght worksouts offered by peloton, with a couple of upper body classes throw in. really like their strength classes.
Same. They also have a Strength For Runners program that is decent.
Posted on 9/20/23 at 6:07 pm to 1999
quote:
i usually do the glutes/legs strenght worksouts offered by peloton, with a couple of upper body classes throw in. really like their strength classes.
I’m not much of a runner anymore but I do power zone biking challenges on my peloton. I do a glutes/legs class once a week. Usually a day or so after my longest ride and before the next more intense ride. One day I do a chest and back, and then another day do arms and shoulders. 4th strength workout is some full body workout. Between all of those and riding 4 days a week you get a good mix.
But the most important thing is stretching and maybe a little of the yoga classes geared towards legs.
Posted on 9/25/23 at 1:45 pm to TigerInCbus
Triathlete.com ran a short series of articles with videos in January of this year by Matt Pendola. He lays out a four week “bootcamp” for strength and mobility for triathletes. He then suggests a maintenance workout in the last article that you can do each week among your runs, bikes, and swims as you move through your season’s training blocks. His goal is to try to help bulletproof a triathlete from injury - especially the run. I think it helped me this year (no injuries) and I will probably rework the bootcamp in January next year. Unfortunately, these articles are likely going to be behind a pay wall for you (a triathlete.com subscription). Pendola also has a website. I googled just now and saw that he has plans there you can buy. I don’t know what they are like, but I am guessing they incorporate at least some of what I found in his “bootcamp.” Good luck.
Posted on 9/25/23 at 1:49 pm to 1999
quote:
i usually do the glutes/legs strenght worksouts offered by peloton, with a couple of upper body classes throw in. really like their strength classes.
pretty much what I do. 4 days a week, mix in peloton strength classes a 2/3 days.
only issue is that with the dumbbells it starts to become a forearm workout more than legs if you want to start lifting heavier
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