A reader asked me by email several questions on weight training. Since this is May, and just before the competition phase, I would not do anything radical until September.
But it doesn’t hurt to review some of the basic concepts.
Weight training has its place but there are a few things you should know.
- A beginner athlete’s weight training requirements are different than an Elite athlete with 8-10 years of “training age” under his belt. It is not uncommon to change the overall routine every year and add/remove exercises.
- You should start with the most simple single plane, single direction general exercises, and move towards more complex, more dynamic and explosive exercises as the athlete matures with age.
- Consider exercises that involve all 3 planes, and that includes movements that are unilateral, bilateral, and Multi-Planar. This includes free weights as well as medicine balls.
- You can never be too strong, but never at the expense of bad technique, or muscular flexibility.
- Know the difference between absolute strength and speed strength (Discussed in How to Weight Train without Weights )
- “Weight Training” isn’t just for strength as it is used for a neural stimulus as well, something to consider leading up to your big championship meet. It is not uncommon to do weights a few days before the big meet.
From the Archives
Here are several good articles on this blog:
- How to Weight Train without Weights
- Weight Training, Reps, Intensity and Benefits
- Weight ratios for power clean, bench press and squats in terms of your bodyweight
- My old weight training program
- How to determine 1 rep max (1 RM)
- Sample weight training program from another coach.
Jim Hiserman Articles
If you haven’t read any of the Jim Hiserman articles on this Blog, I would start with these:
- 400 Meter Training: Greater Strength = Faster Times (Part 3)
- Part 2 can be found here.
- Part 1 can be found here.
- Strength and Power for Maximum Speed
Circuit Training
I’m putting Circuit training in this article because I feel it has a place in the overall annual plan, especially 400 meter sprinters.
- How to Weight Train without Weights
- Interval Training and High Intensity Interval Training (HIIT)
- The 4 Minute Workout
- Interval Circuit Training Examples and Routines
- Other 30 Minute Circuit Training Workouts
- The 31.5 Minute Workout
Of course, there are more articles on this Blog, but I am highlighting the best ones.
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My biggest concern with weight training on a sprint program (I’m not in HS or college, just a late 20 something looking to get back into sprint training) is WHEN/WHERE does the weight training take place in relationship to the speed training (speed endurance, special endurance, tempos, etc.)? My biggest concern is always when I’m going heavy on legs, particularly when they’re going to be sore as a result the following day (or days), thus impacting running mechanics and getting lousy workouts (and possibly an injury) as a result. But you clearly can’t neglect the legs, so how does one do fit them in without disrupting their overall training?
I mean, a case of the DOMS after going heavy on back or front squats, or maybe incorporating Bulgarian split squats for the first time in months and paying for it the next day, keeps me from hitting the track, and that’s a bummer.
@Scott, I prefer to do weights after the running workout. I try to keep it at 45 min. Some camps like HSI or Clyde Hart do weights in the AM before the runs, but you cannot go max with that routine. I use the 2+1 routine and only on the hard days. 2 major + 1 ancillary. if you have 3 people in your group, then you get twice the recovery while resting.
Thanks Jimson. And excellent site, glad I stumbled here.
here is a good place to start (new article):
https://speedendurance.com/2011/05/18/iintermediate-weight-training-guide/