 |
||
- Jonas Salk
By Wayne L. Westcott, Ph.D.
The strength training protocol followed by the Notre Dame athletes, and all of our runners, is a comprehensive conditioning program that addresses all of the major muscle groups in the body. We do not attempt to imitate specific running movements or emphasize specific running muscles, because this typically results in an overtrained, imbalanced, and injury-prone musculoskeletal system. For example, the calf (gastrocnemius and soleous) muscles are used extensively in running. Due to their involvement in every running stride, many people think that runners should strengthen their calf muscles. Indeed they should, but it is even more important to strengthen their weaker counterpart, the shin (anterior tibial) muscles. If you strengthen only the larger and stronger calf muscles they will eventually overpower the smaller and weaker shin muscles, which may lead to shin splints, stress fractures, achilles tendon problems, and other lower leg difficulties. With this in mind, our runners always conclude their strength workouts with a set of weighted toe raises to strengthen the shin muscles and maintain balance within the lower leg musculature. Some people believe that runners should complete numerous sets and many repetitions with light resistance to enhance their endurance capacity. However, this is not our purpose in performing strength training. Remember that running is best for improving cardiovascular endurance, and that strength training is best for increasing musculoskeletal strength. Generally, muscle strength is best developed by training with moderate weightloads (about 75 percent of maximum) for 8 to 12 repetitions per set. However, distance runners typically possess a higher percentage of slow-twitch muscle fibers, and therefore attain better results by training with about 12 to 16 repetitions per set. You should add 1 to 5 pounds more resistance whenever you complete 16 repetitions in good form. One set of each exercise is sufficient for strength development. There is no reason to train with fast movement speeds, because training fast will not make you faster and training slow will not make you slower. Exercising with controlled movement speeds maximizes muscle tension and minimizes momentum for a better training effect. We recommend six-second repetitions, taking two seconds for each lifting movement and four seconds for each lowering movement. Research supports three non-consecutive strength training sessions per week for best results, but fewer workouts can produce significant strength gains. Our recent studies have shown two weekly workouts to be 70 to 85 percent as effective and one weekly workout to be 60 to 75 percent as effective as three-day-per-week strength training. Summary of Strength Training Guidelines · Exercise all of the major muscle groups · Perform 12 to 16 repetitions per set · Add one to five pounds whenever 16 repetitions can be completed · Perform one set of each exercise · Use controlled movement speeds (six seconds per rep) · Train one, two or three non-consecutive days per week Recommended Strength Exercises For Runners You may develop muscle strength with a variety of exercises using free-weights or machines. The following section presents recommended strength exercises for the major muscle groups. Leg Muscles Although barbell squats are the traditional leg exercise, most runners may do better to avoid placing a heavy barbell across their shoulders. Dumbbell squats are an acceptable alternative, but it may be difficult to hold enough weight to appropriately stress the large leg muscles. Our recommendation is leg presses on a well-designed machine that offers a full movement range and good back support. It may be advisable to precede leg presses with leg extensions that target the quadriceps and leg curls that target the hamstrings. One set of each exercise is sufficient, but you may perform an additional set if you desire.
For books by Wayne Westcott click here
|
|
|