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Run Strong – A Weightlifting and Strength Training Routine

19 Jan
2017

I thought it time I share my weightlifting and strength training routine to give a taste of how I, as predominantly a runner, have balanced weightlifting with my running.  I don’t go too long or too heavy, and I don’t always seek to reach complete muscle failure.  It is about finding a weight that is manageable but challenging for me and if I stop getting sore from my workout then I look to up the amount of weight or change up the routine.  Usually I change around exercises and the order in which I do them every 6 weeks or so. I did fall into a trap of getting to complacent and not changing up my exercises and I actually started to see my gains diminish.  The body needs to be challenged. This is just a sample week but Bodybuilding.com has tons of alternatives for each muscle, that is where I get mine!

I won’t get into what tiny bit I know about anatomy and physiology but I can promise that lifting does not equate to bulking up, so runners, fear not! Lifting is good for you and as I talked about in one of my first posts, it has made me a better, stronger, and leaner runner.

Right now, I lift four days per week and focus on biceps, shoulders, back, and triceps with core and glute exercises worked in daily.  Each routine listed below takes about 40-50 minutes.  

In case you were wondering about legs or chest – I have a few quirks. I used to lift legs regularly but I found it more destructive for distance training because I spent so much time sore.  In addition, my physical therapist recommended I do hip and glute stability exercises instead of quad, hamstring. calf, etc. due to my instability issues and prior IT Band Syndrome Flare ups.  I also stopped doing a day dedicated to chest exercises because I used to do so many push-ups while in the Army!  Now that I am out of the Army I still don’t do chest day.  I try to work push-ups in to my routine and just knock them out in my free time when, no kidding, I am cooking or watching TV.

A Sample Four-Day lifting Week ( p.s. I’ve included links to Bodybuilding.com with example of each exercise)

Day 1 – Biceps 

5-6 exercises with three sets of 15 reps each and core/leg exercises in between each set.

Barbell Curls (40 pounds, 3x sets of 15 reps)

– planks, 30 seconds each, after each set

Reverse Barbell Curls (20 pounds, 3x sets of 15 reps)

– Squats, 10 each, after each set

Alternate Incline Dumbbell Curls (20 pound weights, 3x sets of 15 reps)

– Side Planks, 30 seconds each, after each set

Standing Alternate Hammer Curl (20 pound weights, 3x sets of 15 reps)

– Seated Frog Kicks using bench, 15 each, after each set

Cable Preacher Curls (25 pounds resistance, 3x sets of 15 reps)

Day 2 – Triceps

6-8 exercises with three sets of 15 reps each and core/leg exercises between sets for 5 of the exercises.

Dumbbell Skullcrusher (10 pound weights, 3x sets of 15 reps)

– Seated Frog Kicks using bench, 15 each, after each set

Close-Grip EZ Bar Press (30 pounds. 3x sets of 15 reps)

Dumbbell One-Arm Triceps Extension (7.5-10 pounds, 3x sets of 15 reps)

– planks, 30 seconds each, after each set

Standing Kickbacks (7.5-10 pounds, 3x sets of 15 reps)

– Squats, 10 each, after each set

Triceps Push-down V-bar Attachment (35-40 pounds, 3x sets of 15 reps)

– Side bends with 35 pound weight, 15 each side after each set

Triceps Pushdown Rope Attachment (25 pounds, 3x sets of 15 reps)

– Seated twist with 25 pound weight, 50 count after each set

Triceps Overhead Extension with Rope (25 pounds, 3x sets of 15 reps)

Dip Machine (106 pounds, 3x sets of 15 reps) OR Triceps Dips with Bodyweight when I’m feeling bad a** (3x sets of 7-8 reps)

Day 3 – Shoulders

5.5 (one is a combination) exercises with three sets of 15 reps each and core/leg exercises between sets.

Arnold Dumbbell Press (15-20 pounds, 3x sets of 15 reps)

– Planks, 30 seconds each, after each set

Side Lateral Raise combined with Front Two Dumbbell Raise (5 pounds, 3x sets f 15 reps)

-Sidebends with 35 pound weight, 15 each side after each set

Upright Rows (40 pounds, 3x sets of 15 reps)

– Squats, 10 each, after each set

Machine Overhead Press (Not sure of the weight equivalent on my machine but its setting 4)

– Captain’s Chair Leg Raises, 15 after each set

Front Plate Raise (25 pounds if straight up, 10 pounds if doing steering wheel twist)

-Sideplanks, 30 seconds each side after each set

Day 4 – Back (Middle Back, Lower Back, Deltoids)

6 exercises with three sets of 15 reps and core/leg exercises between 5 of the exercises.

Seated Cable Rows (55-60 pounds, 3x sets of 15 reps) -Middle Back

Seated Back Extension (95 pounds, 3x sets of 15 reps) – Lower Back

-Squats, 10 each, after each set

Neutral Grip Pull-ups (3x sets of 5-6 reps) – Lats

-Wall Sits, 15 seconds each, between sets

Hyperextensions (holding a 10 pound plate, 3x sets of 15 reps) – Lower Back

-Captain’s Chair Leg Raises, 15 after each set

Close Grip Front Lat Pulldown (50 pounds, 3x sets of 15 reps) – Lats

-Planks, 30 seconds each, after each set

One-Arm Dumbbell Row (20 pounds) – Middle Back

-Seated Frog Kicks using bench, 15 after each set.

 

So there you have it! Tweak as you may and let me know if you have any questions!

 

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