Weightlifting during the season

[luv2run]

Now that meets have started up my team has trouble lifting consistently. We do two sets at a time, maybe once a week.

How about you guys (/girls)?

[Filipe]

I wouldn't work out with the team, I'd just do it on my own at night after practice.

Edit: My team didn't work out, so I would work out on my own.

[OneMoreRunner]

i'm in a weight training class at school. I was skeptical about joining it (er... being put in it) but the teacher (football and old throwing coach) is really laid back and doesn't force me to do towel press and max out and stuff. So I get about 45 minutes in three times a week.

[tmfcmike]

i had weight class for one marking period.so i lifted 4x a week.ive done

squats
deadlifts
cleans
clean and jerk
bicep preacher curls
curls on ez bar
tricep extensions
core/glue exercises
shoulder press
rows
military press

i wish i could take the class again.

[Filipe]

Upper Body Strength Training
1. Pushups 12-20
2. Pull ups 5-10
3. Incline press 12-20
4. Bent over row 12-20
5. Lateral Raises 12-20
6. Dumbbell Curls 12-20
7. Tricep Extensions 12-20
8. Back Extensions 12-20
Repeat 2-3 times

Lower Body Strength Training
1. Lunges 12-20
2. Leg Curls 12-20
3. Calf Raises 12-20
4. Leg Press 12-20
5. Knee Raisers 12-20
6. Hip abductors 12-20
7. Hip adductors 12-20
Repeat 2-3 times

This is what I'll be doing when I start lifting again (beginning tomorrow).

Upper body 2x a week, lower body 1x a week

[mcflyxc23]

i had weight class for one marking period.so i lifted 4x a week.ive done

squats
deadlifts
cleans
clean and jerk
bicep preacher curls
curls on ez bar
tricep extensions
core/glue exercises
shoulder press
rows
military press

i wish i could take the class again.

yeah having that or required lifting in PE is definitely beneficial. I can feel and see a difference after a while of doing those things.

[eatmyshorts]

do you have to taper off your weight training toward the end of the season to peak as you would taper off your distance? jw because Im not sure how long into the season i should keep building up and when to back off. thanks :)

[OneMoreRunner]

I think the taper would depend upon what kind of lifting you're doing. If you're doing the traditional low weight high rep stuff, I'd say just take your weights down 5 pounds or so, or lower the amount of rep.

If you're doing the high weight low reps advocated by The Fattys on the old forum, then removing weight or lowering the reps isn't gonna do much for you. I'd say for this type of training your taper would just involve doing it less. I.E. if you "powerlift" 3 times a week, cut it down to once or twice a week for your taper.

That's just what makes sense to me. I suppose you could decrease how often you do traditional lifting as well for a taper if you wanted to. I don't think there would be an enormous physiological benefit from a lifting taper like there would be from a running taper, but basically cutting back on your lifting would, I imagine, tend to give you more energy and make your muscles less tired. This in mind, the week before the big meet you're tapering for I wouldn't do any sort of lifting, just to stay fresh.

[J_bulging]

i did endurance lifting during xc season a didnt notice any difference
i am now in advanced weight lifting class and it is low rep hight weight
i think the heavy lifting helps more
but thats just me

[smegma]

do you have to taper off your weight training toward the end of the season to peak as you would taper off your distance? jw because Im not sure how long into the season i should keep building up and when to back off. thanks :)

Yes, you want to taper. Males should complete their weightlifting taper sooner than females. Keep the ladies doing some lifting up to a few days before the big competion.

[trebor deer]

Weights are for poosays... :)

Just kidding but I lifted weights after cross country 3 times a week and continued my base training (40-50mpw) and I gained 12 pounds in a month..and I wasn't even doing heavy weight. On my squats I wouldn't have any weight.. I would just go down and come back up... So don't do too much or else you'll look like an ogre running.

[bravesfanatic4]

Males should complete their weightlifting taper sooner than females. Keep the ladies doing some lifting up to a few days before the big competion.
why?

[trebor deer]

Because most girls who run are bulimic/anorexic, therefore they need more muscle?

Sounds good to me

[smegma]

why?

It aids their recovery by keeping the levels of a certain anabolic hormone relatively high.

[trojanrunna]

estrogen??

[jim]

testosterone

[IveGotTheRuns]

Smegma is the best user name on dyestat.

[luv2run]

I lifted today!!!

2 sets, 10 reps

Bench Press
Rowing
Military Press (sit, push straight up)
The opposite of that (pull straight down on a machine)
Bicep curls
Tricep extensions
Calf raises
Hamstring curls (1 set)
Quad extensions (1 set)