PUBLISHED 12/06/2006
The periodized strength plan sampled here was developed by Jeb Stewart and Reece Haettich, strength coaches who train endurance athletes. Its structure allows runners to peak in strength for both the spring and fall competitive seasons.
Period 1: Increase Flexibility and Stability
Eight weeks in December and January/Four weeks in June
Schedule: Three weekly sessions of 30 to 45 minutes with a focus on core exercises for the abs, lower back, and trunk. Do three sets per exercise-15, 12, and 10 repetitions in each set respectively-with 45 to 60 seconds rest.
Sample Exercises:
Lunge with Rotation.
Holding a medicine ball in front of you, lunge forward and rotate your torso to the side of your lead leg. Bring the ball back to center as you step back to the starting position, then repeat to the opposite side.
Scorpion Kick.
Lie on your stomach with arms perpendicular to your body, palms facing down. Lift your right leg up, bring it across your left leg, and try to touch your right toe to the left of your left foot. Return to the starting position. Repeat with your left leg.
Period 2: Increase Strength and Power
Strength phase: Four weeks in February and July
Schedule: Three weekly sessions of 30 to 45 minutes with a focus on exercises for the legs, shoulders, chest, and back, such as step-ups and shoulder presses.
Do three sets per exercise-10, eight, and six repetitions in each set respectively-with one to two minutes of rest between each set.
Power phase: Four weeks in March and August
Schedule: Two weekly sessions of 30 to 45 minutes stressing total-body exercises, such as power skips and vertical jumps. Do two sets per exercise-10 to 12 repetitions per set-with two to three minutes of rest between each set. Repetitions should be done as quickly as possible without compromising form.
Period 3: Maintain Gains
Four to eight weeks in April/May and September/October
Schedule: This period is during a heavy running season, so volume in the gym is reduced with the goal of simply maintaining the gains made earlier in the program. Aim for one or two 30-minute workouts per week with two sets per exercise-eight to 12 repetitions per set-and 60 to 90 seconds rest between each set. Concentrate on the core exercises done during other periods. Stop strength work about four weeks before your goal race.
