Right now I’ve got a group of friends who also happen to be runners in the 400 some in the 800. Last year we all ran very, very well but we all lacked any serious power. We’ve never seriously touched a set of weights, but I, being the only one with access to this lovely site, am in charge of putting together a winter training program for all of us. The other half to this post is in the “Sprint Training” forum.
Lifts:
Bench
Squat
Good Morning
Clean
?Leg Press?
Out of Weightroom:
Medicine Balls (core works mainly)
Pushups
Situps
Triangle Pushups
All I’ve got is a general plan with more feedback I can post some individual days for critiquing.
What I’m planning on doing is having us each get a general feel for the weights, and to build our joints, tendons, and confidence with a lot of higher rep, lower intensity lifts. This is mainly because we’re all coming off of a good cross country season. Nov-14-Jan10
After we get a feel for the weights and become confident with our abilities I’m planning on us starting to lift progressivly heavier weights with less and less reps. Jan-11-Feb1
I’m planning on running the 400-200 while most of my friends are running the 800-4x400/400 at this point I’m going to start doing a lot more CNS work while they will not be focusing quite so much on power but more on endurance. Feb1-On
If you have any additional lifts that we should be doing or you think that something I’ve got up here shouldn’t be there, I need you suggestions.
