Strength Training

Thanks, I especialy appreciated the last article's detail.  Knowing what you're training FOR and what to train WITH (weight-wise, as percent of maxes) makes it easy to see how lifting in the off-season helps.  I think it certainly can build a base for better running form and fewer running injuries during the in-season. 

I lift weights because I am very light at and want a better power/weight ratio. My weight hovers around 136 (I'm 5'8"), and if I didn't lift, I would drop very quickly with all the endurance stuff alone.

Edited by sebjamesm 2006-11-06 1:13 PM

No, because I want more muscle mass. I have an extremely fast metabolism--RMR was tested at 2,851 and I ate a sh1tload to stay at what I have. All this endurance activity is very catabolic for my body, and I lift weights for the anabolic effects. I'm not trying to get big, just trying to stay at weight.

I hate guys like you!

Even though you say you're eating a "sh1tload," you may want to keep a food log to see just how much you are eating. In the case of fat guys like me, we always think we're not eating that much, but when we look at what we ate, it turns out we're eating more than we think. From what I hear, naturally skinny guys have the opposite problem - they think they eat a lot but really don't.

Also, even though you're the type that can pretty much eat whatever he wants, you still want to watch how much junk you eat. In particular, make sure you're getting enough protein. Active individuals should eat at least 1 gram of protein per pound of bodyweight. That can actually be tough to do without some type of protein shake during the day.

BTW - Those were interesting articles - thanks for posting.

I do keep a food log- I log everything I put in my mouth on fitday.com and measure and weigh things. It's a real challenge for me to be able to consume enough calories. If I don't actively try, they drop under 2,000 quickly. That's about what I naturally eat when I'm not in force feed mode. I have to drink a lot of liquid calories. My ratios are 50% carbs, 30% protein, 20% fat and I target about 3500-4200 depending on how much I train that day.

THanks for the links.

I think everyone needs an individualized approach to their strength. Strength is obviously important in all 3 disciplines, the debated question is how best to attain it.

One great point made in teh last article was back extension training to hold good posture...that's exactly what happened ot me over the summer. Due to weak back extensors, I had a very arched back posture which limited my hip movement and range of motion. Despite 3 weeks of Bobby McGee telling me what I was doing wrong (and what I should be doing right), it wasn't until I added some very simple strength training to my core that those muscles finally "got with the program" and aided my running form. The next week I got a big thumbs up from him on my new form. Now I do those exercises about 3x per week.

I think the same could be said of many running /cycling/swimming posture abnormalities. I had been running for 1 1/2 years since my back surgery, but the whole time with poor running form and posture without realizing it. SOme simpe strength training and the eyes of an experienced coach fixed the problem.

Very few lucky individuals have naturally great form...most of the rest of us can benefit by some supplemental work in areas like this, that could not otherwise be attained by "running more".

A few additional studies:



Attachments
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Cycling, Resistance Training.pdf (64KB - 42 downloads)
Endurance, Resistance Training.pdf (99KB - 33 downloads)