跑友的力量训练

chaucky

原帖由 origen 于 11-12-2008 18:10 发表
如果可以做３set１５－２０下的single leg squat 可以毕业。

2个脚做的话都会大腿酸掉..之前看到你贴一个也是练全身的基础训练的..可是我找不回

chaucky

A Stellar Example–Steve Spence’s Story

In1990, I had the pleasure of working with Steve Spence who was on hisway to becoming a legitimate world class marathon contender. Steve isan excellent athlete who was familiar with resistance training andbelieved that strength could play some role in his running program. Hewas using Nautilus-type equipment, performing single sets of highrepetitions. He did not lift to muscular fatigue, stopping at about 20repetitions because that "seemed right." His work focused on upper bodystrength. Steve reasoned that as an endurance athlete, he must needloads of muscular endurance to be successful. He also believed that hisleg strength would come from running and that legwork wasn’t necessary.

Recentresearch supports what we thought would happen with Steve Spence whenin 1990 his weight-training program was changed applying thestrength-training concepts in this article. Treadmill tests done atDave Martin, Ph.D.,’s laboratory at Georgia State University inAtlanta, a year after changing his program, showed that Steve’s strideat a five-minute-mile pace had lengthened from 70 to 73 inches. Thiscomputes to a saving of close to a mile’s worth of strides in a 2:11marathon. During Steve’s career as a world class marathoner he wasknown as a strong finisher reflecting gains in running economy due tostrength training. In the 1991 World Champions Marathon in Tokyo, Stevewas in 15th place, 50 seconds behind the leaders at the half way point.Spence ran the last half of the race faster than anyone else and endedup with a bronze medal.

AR&FA Clinic Advisor and EditorialBoard Member Doug Lentz, CSCS, is the Director of Fitness and Wellnessfor the Chambersburg Health Services in Chambersburg, PA. His lastarticle in "Running & FitNews" on strength training withoutequipment was disseminated during the Persian Gulf War to keep ourtroops in shape.

Doug is a former triathlete, turnedduathlete, turned cyclist, as well as competitive Olympic StyleWeightlifter. Since graduating from Penn State University in 1981, Doughas trained elite, amateur, and professional athletes in 14 differentsports.

Copyright, American Running and Fitness Association.

Six Spectacular Strength Exercises from Cathy Vasto





All You Need for
Strength

is a Can of Soup





RUNNERSNEED TO IMPROVE THEIR SPEED, and one of the best ways to do that iswith strength training, so claims Cathy Vasto, a personal trainer withThe Lodge & Club in Ponte Vedra Beach, Florida. "The benefits areamazing," says Vasto.

Vasto is one of America’s top-rankedrunners with a best of 15:38 at 5,000 meters. She already has qualifiedto run that distance in July at the U.S. Olympic Trials at Sacramento,California. It is her third time qualifying for the Trials. She alsohas run 2:07 for 800 and 4:18 for 1,500 meters.

Look at Vasto,and you would not mistake her for a bodybuilder, yet she hasbench-pressed 180 pounds. She uses her strength to compliment herspeed. "Strength helps at the end of a race when your form startsdeteriorating," advises Vasto. "The faster you can move your arms atthe end, the faster you can move your legs and the higher you can liftyour knees, propelling yourself toward the finish line."

Vasto’sclients include everybody from young men hoping to look better at thebeach to one 75-year-old woman, whose goal is to maintain strength soas to enjoy life. She offers the following advice for runners who wantto develop their strength—and speed!

Go High/Low: If you’retraining for a race like the Gate River Run, you don’t want to bulk up.Extra weight will slow you down. To avoid putting on pounds, keep thepounds of the weights you lift low and the repetitions high. Vastorecommends lifting 50 to 60 percent of the maximum weight you can liftin a set of 12 repetitions. Two sets of 12 work well for most of thelifts described later. For maximum benefits, without wasting a lot oftime, do your strength training two or three times a week, after yourun, not before.

Look Good Lifting: Keep your form—not forvanity, but to prevent injury. Think 90-degrees. Most seated lifts workbest if your body parts are at right angles: legs straight, feet flatagainst the floor, trunk erect, chin up, eyes forward. Practice thepelvic tilt where you press your torso back against the chair, orfloor, to keep your back from slumping. "Good form works in lifting asmuch as it does in running," says Vasto.

Breathe Right: Theworst mistake you can make while lifting is to hold your breath. Thatsimply tightens the muscles that you want to keep loose. Inhale whileyou prepare to lift the weight, then exhale while lifting it, inhalingagain while lowering it. "The best way to breathe is naturally," saysVasto, "so that you’re not even aware you’re doing it."

Rest byStretching: When moving from exercise to exercise, don’t rush and don’twaste time chit-chatting with friends. Stay focused on your workout bystretching in between. "It’s very important while strength training tohave a stretching routine," warns Vasto. "You don’t want to lose yourflexibility, which can happen if you forget to stretch. Eccentriccontractions (which occur when lowering the weights) actually cantighten the muscles." Stretching while strength training provides adouble dose of conditioning in a minimum of time. (For six sensationalstretching exercises, see: Stretch.)

chaucky

Strength Training for Runners
by Doug Lentz, C.S.C.S.


Thereare at least three good reasons for distance runners to acquire asizeable level of general strength in both the legs and the upper body.First, workloads of greater intensity can be managed more easily.Second, greater muscular strength decreases the risk of joint injury oroveruse strain by minimizing connective tissue stress (bone, ligament,tendon, or cartilage) which plays a part in maintaining jointintegrity. Third, a progressive resistance exercise program helpsstrengthen these connective tissues, making the entire support systemmore durable.

Why Weight Train?

As an example of thebenefits strength training can provide, recent studies have shown thatas few as six weeks of proper weight training can significantly reduceor completely relieve kneecap pain or "runner’s knee." It also reducesthe recurrence of many other common injuries, including nagging hip andlow back pain. By strengthening muscle, as well as bone and connectivetissue (ligaments attach bone to bone; and tendons attach muscle tobone), weight training not only helps to prevent injury but also helpsto reduce the severity of injury when it does occur.

Inaddition to injury prevention, weight training improves performance.Studies show that with as little as ten weeks of weight training, 10Ktimes decrease by an average of a little over one minute. The researchhas also shown that running economy defined as the steady-state oxygenconsumption for a standardized running speed (milliliters per kilogrambody weight per minute), will be improved due to weight training. Byimproving running economy, a runner should be able to run faster overthe same distance due to a decrease in oxygen consumption. Improvedrunning economy would also increase a runner’s time to exhaustion.

Developing Training Cycles and an Annual Plan

Intelligentstrength training for runners is based on the idea of periodization.Periodization is the gradual cycling of blocks of time in whichspecificity, intensity, and training volume are varied to achieve peaklevels of fitness. Dave Martin, Ph.D., in his book Better Training forDistance Runners, (Human Kinetics, Inc., 1997, Champaign, IL, 435 pp.),describes three components of a strength training period. A macrocycleis a developmental period of
considerable length directed towards peaking at maximum performance fitness. For many athletes this requires nearly a year.

Atraining macrocycle is divided into several smaller developmentalperiods called mesocycles. A mesocycle has a specific developmentalobjective, such as increased lactate threshold or increased strength. Amesocycle lasts anywhere from a few weeks to a few months. Allmesocycles consist of at least one microcycle that is a period ofroughly one to two weeks during which a meaningful block of trainingprovides balanced development for the runner.

Strengthtraining for the runner can be divided into three timeperiods–pre-season, in-season and post-season. During these blocks oftime, the volume and number of sets performed changes to keep pace withthe different seasonal demands that running presents.

Thegreatest benefits of strength training for runners should be gainedduring the pre-season. This is the time to maximize your strength forthe upcoming race or higher-mileage season. Volume (sets timesrepetitions) should be the highest during this time of year, whichcompliments the lower running mileage. When trying to increase strengthmaximally, a protocol of three sets per exercise (with about a twominute rest between sets), and five to six repetitions per set has beenshown to be most effective for athletic populations.

A commonmistake would be utilizing a repetition load that is too light.Determining the amount of weight to use is somewhat a trial and errorprocess. The last repetition should feel as if you couldn’t do another.If your last repetition seems easy, add five to ten percent moreweight. Total body training two to three times a week during thepre-season will suffice, giving adequate time for full recovery afterworkout.

The in-season for most runners comprises the greatestportion of the year. It could last from mid-April to mid-October. Evenfor non-racers, this time of year would be those months in which you domost of your running volume. The goal of the in-season strength programis to maintain as much strength as possible. In-season lifting mainlyrequires one to two weight-training sessions per week with only one totwo sets of eight to ten repetitions per exercise. Take great cautionto avoid overtraining by either lifting too much volume (sets timesrepetitions) or too much frequency (number of workouts per week) duringthe in-season.

The final third of the training calendar isreferred to as the post-season. For most runners the post-season isfrom mid-October to mid-January. For competitive runners, post-seasonstarts when your racing season is over. For those who do not compete,these are the months immediately following your peak mild weathermonths. In either case the first four weeks of the post-season are atime to recover. During this time, weight training can be performed twotimes a week consisting of only one set of eight to 12 repetitions ofeach exercise with adequate rest periods between sets. After four weeksof recovery, increase your weight training volume to two to three setsof each exercise with 60 to 90 second rest intervals.

Setting Up the Program

So,how do you go about designing the most effective progressive-resistanceexercise program to improve running performance? What type of equipmentshould be used–body weight, free weights or machines? The answer tothis question is probably a combination of all three. There is nosingle method that can be shown to be unequivocally superior. Therunner’s competition or peak running schedule dictates how those timeperiods are used. There are, however, at least six key factors thatshould be included in an appropriate training program:

Train regularly, failure to do this is close to a waste of time. Give each body part attention about three times a week.

Trainthe muscle groups most in need of conditioning that will be of greatestbenefit to running. For example, if you followed a body builder’sweight training routine you will probably find minimal, if anyimprovement, in running performance. Quite possibly, runningperformance would diminish.

Ensure muscle balance by trainingantagonists as well as agonist muscle groups. Agonist muscles aredefined as the muscle or muscles most directly involved with bringingabout a movement (also known as prime movers). Antagonist muscles arethe muscle or muscles that can slow down or stop a movement. Antagonistmuscles assist in joint stabilization.

Provide a progressiveoverload stimulus. In other words, you must progressively place greaterthan normal demands on the exercising musculature for desired increasesin strength to occur.

Work the muscles throughout their fullrange of movement so that strength gains occur in the full range ofmotion. Failure to do so could result in injury.

Allow adequate time between training sessions for recovery and physiological adaptation to occur.

Asimple set of dumbbells can be used at home for an effective strengthtraining program. See the box above for a typical program for a runnerto work a variety of muscle groups.

It is important thatexercises be performed properly with attention to posture, breathing,and adequate time given to each repetition. A runner should use all thecomponents of an effective weight-training program during all phases ofthe three-season year. It has been my experience that carefullymanipulating the volume, duration, frequency, and intensity of theweight training exercises to compliment your running calendar is ofutmost importance. Although we prefer to utilize multi-joint exercises(more than one joint moves to help perform the action) wheneverpossible, this "periodized" approach to weight training will probablyyield positive results with any form of resistance training–and willpay off with improved running performance.

Typical Strength Training Program for a Runner

Muscle Group:
Exercise
Quadriceps, hamstrings, hips
Squats, Dead Lifts,
and Lunges
Calves
Heel Raises
Shoulders
Shoulder Shrugs
Upper Back
Dumbbell Rows
Chest
Elevated Feet
Push-ups
Biceps
Curls
Triceps
Triceps Kickbacks
Lower Back
Superman
Exercise (lie
stomach down, lift
feet and arms like
superman flies)
Gluteals and hamstrings
Good Morning Lift
(basically a dead lift
with bent legs)

chaucky

Finally, the key to theexercises presented below is to go slow and remain in control. "You’renot trying to see how fast you can get in and out of the weight room,"says Vasto. "You’re trying to win your race on the road." Vasto’s sixspectacular strength exercises follow.




1. BenchPress: This is a basic lift, used by all bodybuilders, but you can useit to build strength and speed. Lie on your back on a bench (althoughyou can also use the floor). For weight, use a barbell or dumbbells.Keep your back flat, your knees bent. Your palms should be facingforward, your hands should be equal distant and over your shoulders.Lift the bar or dumbbells straight up (think 90-degrees) and lowerslowly. Do two sets of 12 reps. For an alternate workout withoutweights, do simple push-ups. (Strengthens the pectorals, deltoids,triceps and biceps.)
BENCH PRESS
       
Down        Up


2.Rowing: Gripping dumbbells, sit on the edge of a bench or firm chair.(Remember to keep your back straight.) Hold the dumbbells with yourarms extended, palms facing inward against your knees. Raise thedumbbells to just opposite your chest, then return to the startingposition. Do two sets of 12 reps. You can also do this exercise whilestanding, keeping your knees bent at a 45-degree angle and your torsobent forward. Another option is to use a single weight gripped in bothhands and bring it up to your chest. (Strengthens the rhomboids.)

ROWING POSITIONS
       
Starting Position        Finishing Position

3.Overhead Pull: "This is an easy exercise," says Vasto. "You can do itwith a 16-ounce can of soup, a 5-pound bag of flour, or a water bottleif you don’t have a dumbbell. The angle multiplies the effect of evenlight weights." Take the object and hold it overhead, elbows forward,back straight, knees slightly bent to take the pressure off your back.(You can also do this exercise while seated.) Lower the weight behindyour head toward the back of your neck, then return to the startingposition. Do two sets of 12 reps. (Strengthens the triceps.)

OVERHEAD PULL



4.The Curl: Sit in a chair, feet flat on the floor, stomach in, shouldersback, head up. Your elbows should be against your waist above yourhips, your palms up holding the weights. (Remember what we said about90-degree angles.) Raise the weights to your shoulders, loweringslowly. Do two sets of 12 reps. "Two cans of soup work as well asbarbells or dumbbells," claims Vasto. (She doesn’t yet have a CampbellSoup endorsement to go with her Asics shoe endorsement, but she’sworking on it). This exercise can also be done standing up.(Strengthens the biceps.)


CURL POSITIONS
       
Curl Down        Curl Up

5.The Crunch: Although Vasto does 400 sit-ups a day, she recommendscrunches to her clients, because it isolates the abdominal muscles."The abs are your core of balance," says Vasto. "They support yourupper body, important at the end of a race." (A crunch is a sit-upwhere you stop after raising your shoulders off the floor.) In thestarting position, your back should be flat against the floor, yourhead up, eyes on the ceiling, hands gripping the back of your neck,your knees relaxed and bent, feet on the floor. Raise only to the pointwhere you feel your stomach muscles tightening, hold then release,returning your back to the floor. Vasto recommends starting with 3 setsof 15 and working up to 4 sets of 20. A variation is to tilt sideways,pointing toward your "love handles," on alternate lifts. (Strengthensthe abdominal muscles, referred to as the "abs." The love-handlevariation strengthens the oblique muscles.)

CRUNCH POSITION


6.The Lunge: The five previous exercises strengthen the upper body, oftenneglected by runners. The lunge will help strengthen several of themuscles of the lower body. Start this exercise with your feetshoulder-width apart. If you use a barbell, it should rest across yourshoulders and behind your neck. If using dumbbells, hold them besideyour thighs. Take a long step forward with one leg and descend to a lowposition, then rise. Bring the lead leg back and repeat with the otherleg forward. Form is very important in doing this exercise to avoidinjury. "Again, think 90-degrees," warns Vasto. In the forwardposition, your knee should be over your feet, forming a 90-degreeangle. Allowing your forward knee to move too far ahead of the anklecauses unnecessary stress. Similarly, the back knee should not touchthe ground. The back lower leg should be parallel to the ground,forming still another 90-degree angle. (Strengthens many of the musclesof the legs, including the quadriceps, hamstrings, gluteals and erectorspinae.)

LUNGE POSITION


Strength is important, saysVasto, not only to improve your speed for running races, but it willmake you feel good and look good and improve the quality of your life,throughout your lifetime.

资料来源 - http://www.runningahead.com/forums/topic/467d2723e800496f959514d108cbc27b

吟舟

有兴趣加入跑步的一群，因为越来越肥了，跑不动了，想要练气。顺便减肥。

饼干及面包

这个帖子，我来顶一顶。
准备要跑全马的跑友，力量训练是很重要的。

iamwen

原帖由 饼干及面包 于 10-6-2009 11:03 AM 发表
这个帖子，我来顶一顶。
准备要跑全马的跑友，力量训练是很重要的。

剩下两个星期多,要临时抱佛脚练了

豪少爷

原帖由 iamwen 于 10-6-2009 11:43 AM 发表

剩下两个星期多,要临时抱佛脚练了

就是咯～现在每次练完跑～
都会做些强化肌肉的运动～
sit up x100 pumping x50
习惯了～

Cherish_Ying

一些fitness的body pump也很适合