Strength Training Can Make An Athlete Run Faster Article By: George Payan Studies have revealed that strength training can raise one's lactate threshold and the speed that can be maintained before the rapid onset of lactic acid accumulation begins to affect endurance performance. The strength trained athletes in one study experienced a very significant 12 percent increase in their lactate threshold. Raising your lactate threshold is one of the keys to improving your running performance at distances of 800 meters and further. Increasing your lactate threshold enables you to maintain any given pace with less effort or run a faster pace at the same efforts. The improved strength of the slow-twitch muscle fibers and the subsequent delay in the recruitment of the fast-twitch fibers decreases the production of lactic acid for any given running speed and allows you to run faster. The studies indicate that a strength training program tailored toward individual needs and race distance(s) can be beneficial. Strength training is a form of muscular exercise using barbells and dumbbells or machines to stimulate muscle growth and increase muscle strength. Following a basic, well rounded, strength training program for 18 weeks will improve your muscle strength, general endurance, lactate threshold, stamina, and your race times at all distances. BASIC PRINCIPLES OF TRAINING 1. Set up your strength training schedule. 2. Determine target meets with strength training schedule. 3. Count backwards from end of the season to beginning. Realize that you will have different length seasons for different caliber athletes. 4. List all your workouts. 5. Divide your season into two periods: preparation and competition. 6. Divide preparation period into training phases: general and specific preparation. 7. Divide competition period into three training phases: early, general and peak competition. 8. Divide each training phase into one week units. 9. Divide one week units into daily workouts. 10. Script each day's workout. Positive Physiological Response 1. Research has shown that 35-45 minutes of rigorous weight training session length is best. 2. Research has shown a single workout four times per week is effective. 3. It is certainly no problem to train a body part four times per week. 4. Free weights exercises are superior to machines. 5. Best approach to an exercise is to perform each repetition as quickly as possible while still maintaining proper form and constant control of the weight. 6. Understand that the terms volume and intensity are relative and that a proper combination of both be used. As you train throughout the season, volume and intensity must be strategically adjusted over time. 7. Volume (weight) and intensity (repetitions) are interchangeable. 8. Rest intervals between sets. From week to week the rest intervals change. You may start with two minutes the first week; the second and third week your rest interval is a minute and a half. The fourth week and a target meet, your rest interval is three minutes. 9. Between sets do situps. Strength Training Program Day 1 Sets & Repetitions ABS Power Cleans (Back) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise Partial Situps Bench Press (Chest) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise Partial Situps Curls (Biceps) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise Crunches Calf raises (Calves) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise Bike Crunches Strength Training Program Day 2 Sets & Repetitions ABS Front Press (Deltoids) 3 set 13-15 reps 3 sets of 12 reps abdominal exercise Partial Situps Seated Tricep Press(Triceps) 3 set 13-15 reps 3 sets of 12 reps abdominal exercise Crunches Back Squats (Thighs) 3 sets 13-15 reps 3 sets of 12 reps abdominal exercise Bike Crunches Abs 3 set of 12 reps Partial Situps 3 set of 12 reps Crunches 3 set of 12 reps Bike Crunches Strength Training Program Day 3 Sets & Repetitions ABS High Pulls (Back) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise Partial Situps Bench Press (Chest) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise Partial Situps Front Squats (Thighs) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise Crunches Press Behind Neck (Deltoids) 1 sets 10-12 reps 3 sets of 12 reps abdominal exercise Crunches Toe Raise (Calves) 2 sets 10-12 reps 3 sets of 12 reps abdominal exercise Bike Crunches Curls (Biceps) 1 set 10-12 reps 3 sets of 12 reps abdominal exercise V-Raises Reverse Bench Press (Triceps) 1 set 10-12 reps 3 sets of 12 reps abdominal exercise Lie on floor Pull-In Strength Training Program Day 4 Sets & Repetitions ABS Back Squats (Thighs) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise Partial Situps Bench Press (Chest) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise Partial Situps Dead Lifts (Back) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise Crunches Upright Rowing (Deltoids) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise Crunches Toe Raise (Calf) 2 sets 8-10 reps 3 sets of 12 reps abdominal exercise Bike Crunches Reverse Bench Press (Triceps) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise V-Raises Curls (Biceps) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise Lie on floor Pull-In General Conditioning Program: A basic strength training program for athletes with no weight training experience and or those who are physically weak. "Follow the same workout outlined above, however reduce the number of sets as stated below" Phase: 1 workout # 1 1 set of 13-15 reps (do not go to failure) Phase: 1 workout # 2 1 set of 13-15 reps Phase: 1 workout # 3 1 set of 10-12 reps Phase: 1 workout # 4 1 set of 8-10 reps Phase: 1 workout # 5 2 sets of 13-15 reps Phase: 1 workout # 6 2 sets of 13-15 reps Phase: 1 workout # 7 2 sets of 10-12 reps Phase: 1 workout # 8 2 sets of 8-10 reps Phase: 1 workout # 9 3 sets of 13-15 reps Phase: 1 workout # 10 3 sets of 13-15 reps Phase: 1 workout # 11 3 sets of 10-12 reps Phase: 1 workout # 12 3 sets of 8-10 reps Phase: 1 workout # 13 4 sets of 13-15 reps Phase: 1 workout # 14 4 sets of 13-15 reps Phase: 1 workout # 15 4 sets of 10-12 reps Phase: 1 workout # 16 4 sets of 8-10 reps Phase: 1 workout # 17 5 sets of 13-15 reps Phase: 1 workout # 18 5 sets of 13-15 reps Phase: 1 workout # 19 5 sets of 10-12 reps Phase: 1 workout # 20 5 sets of 8-10 reps Phase: 1 workout # 21 3 sets of 13-15 reps Phase: 1 workout # 22 3 sets of 13-15 reps Phase: 1 workout # 23 3 sets of 10-12 reps Phase: 1 workout # 24 3 sets of 8-10 reps   I. How to introduce strength training: A. Teach the basic fundamentals of safety and technique with light manageable resistance before advancing to heavier weights and more difficult exercises. Use PVC pipe to teach weightlifting and pulling technique from the floor and progress from lighter (25 lbs. curl bar) to Olympic barbell 35 lbs. to 45 lbs. B. Create one or more generalized program(s). For example: new/weaker/stronger/experienced. II. Safety in the weight room: If not properly organized and supervised, the weight room can be a very dangerous place for young athletes. As a coach, you have responsibilities in the weight room: A. All your athletes should be cleared to weight train by a doctor. B. Be sure all equipment and its setup is safe. C. Discuss and demonstrate proper technique for every exercise with both free weights and machines. D. Assure proper spotting for free weight exercises. E. Make sure there is a coach(s) supervising at all times. Never leave the weight room. F. Make sure you have safety equipment available for use by all: lifting belts, bar collars, etc. G. In the weight room athletes wear shoes, shirts and shorts at all times. H. Allow no horseplay...Keep the athletes on task at all times. III. How to create a strength training program: Whether from scratch or borrowing a routine, look for some key aspects to be covered. A. Simplicity; ease of understanding; not excessively technical. B. General programs, should cover the musculature of the entire body with some emphasis in areas of greatest concern. C. Be specific in creating training for athletes. Pre-season weight training should be 4 times a week. D. Competition phase should be 2 times a week and once per weeks before your peak competition. E. Weight training session: The number of exercises is 4 minimum to 7 maximum. Keep the sets & reps at a reasonable level: (1-5 sets & 13-15 reps). F. Post your program. Let your entire team have visible access to the program. G. Make your exercises workout somewhat different for each day in a week that you weight train. IV. General Guidelines: A. Use moderation. Many of your athletes will have no previous lifting experience. Overtraining in the weight room will lead to injury. B. Stretch after weight training to maintain flexibility and range of motion. C. Be reasonable in your expectations of progress for all athletes. D. As the season progresses, decrease the volume and increase the intensity. E. Train through early-season meets and taper as your peak competition phase approaches. F. Have structured training plans...avoid burn-out sets. G. Periodize weight training as you would with any other type of training (General Preparation, Specific Preparation, Early Competition and Competition). Have cycles of rest between: 1. General Preparation: general conditioning and teaching technique. Moderate volume repetitions with low intensity. 2. Specific Preparation: Higher volume lifting with moderate intensity. 3. Early Competition: Intensity increases, volume decreases. 4. Competition: High intensity, low volume. International Copyright © of CoachesEducation.com. All Rights Reserved. Reproduction in whole or in part in any form or medium without express written permission of CoachesEducation.com is strictly prohibited.