{"id":1339,"date":"2023-12-14T08:14:46","date_gmt":"2023-12-14T08:14:46","guid":{"rendered":"https:\/\/completeathlete.uk\/?p=1339"},"modified":"2023-12-14T08:16:25","modified_gmt":"2023-12-14T08:16:25","slug":"get-the-most-out-of-your-strength-work-including-the-secret-to-lifting-heavy","status":"publish","type":"post","link":"https:\/\/completeathlete.uk\/get-the-most-out-of-your-strength-work-including-the-secret-to-lifting-heavy\/","title":{"rendered":"Get the Most Out of Your Strength Work (including the SECRET to lifting heavy)"},"content":{"rendered":"\n
\u2018Do More Strength\u2019 means nothing to anyone\u2026<\/h2>\n\n\n\n
\u2018Do more strength\u2019 is a phrase that is immediately obvious, yet means absolutely nothing at the same time.<\/p>\n\n\n\n
It\u2019s usually a throwaway comment meant in good faith but it\u2019s not really that helpful for runners who already know it’s a good thing…<\/p>\n\n\n\n
What exercises am I meant to do? Do I just do legs? How heavy should I lift? Am I lifting right? How many reps and sets? How do I progress? What shoes do I wear? When do I lift? How do I not compromise my running sessions? How should I feel after? Why is that gym rat staring at me? ahhhhhhhh!!<\/p>\n\n\n\n
A lot of questions and it can be overwhelming.<\/p>\n\n\n\n
I\u2019m going to try and break this all down to give you more clarity and a swagger in your step in the gym \ud83d\udc83<\/p>\n\n\n\n
Firstly, here is what strength training does for the runner:<\/p>\n\n\n\n
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Increase power output of leg stride, improving efficiency<\/li>\n\n\n\n
Improve muscle and bone tolerance to the stress of running<\/li>\n\n\n\n
(and so you reduce the risk of injury)<\/li>\n\n\n\n
(also will make you faster)<\/li>\n<\/ul>\n\n\n\n
Master the basics<\/h2>\n\n\n\n
Flicking through Instagram, you\u2019ll see lots of people\u2019s different versions of a gym session. You might be tempted to copy it but it\u2019s worth remembering that everyone is at a different stage in their fitness \u2018journey\u2019.<\/p>\n\n\n\n
Before you even touch a box jump, you want to nail down the basics of strength. Firstly, that means nailing down these basic moves (applicable to all athletes):<\/p>\n\n\n\n
\n
Squat<\/li>\n\n\n\n
Deadlift<\/li>\n\n\n\n
Lunge<\/li>\n\n\n\n
Row<\/li>\n\n\n\n
Press<\/li>\n<\/ul>\n\n\n\n
The reason I include upper body movements, row and press, is because weak points in your body will fatigue faster and put even greater stress on other muscles.<\/p>\n\n\n\n
Like running, the key to getting stronger is to progressively overload our muscles – doing a little bit better every session (in terms of weight, reps, sets, speed, range of motion).<\/p>\n\n\n\n
Like your running, we want to build up that base before we add on any fancy-schmancy speed work. Once you are comfortable with these 5 moves, you can layer on other strength stuff like calf raises, tib raises, crunches, etc.<\/p>\n\n\n\n
Then even further down the line, you may want to add some explosive plyometrics but first, master the basics.<\/p>\n\n\n\n