The New Improved Weight Training Plan

I revamped my weight training program to include a more variety of exercises and be more specific to what I'm trying to accomplish as a runner. In general weight lifting for big gains doesn't really help a runner, in fact it can slow you down as being able to bench 250 may be cool but the big chest you get is just dead weight on a 5 mile run. The goal of my weight training is to establish a good core (mid section,lower back) and general fitness in all other areas (Upper body). As for Lower body since they do apply to running directly I train them a bit differently.

I have a list of about 25 exercises and I try to hit all major muscle group through 12-15 of them during a 30-45 minute session. For the "core" type muscles I usually hit 2 sets of 20. For upper body I aim for endurance so I may do 1-2 set of 15. For lower body I always do 3 sets of 12 as I'm trying to improve strength and size (my legs look horrible if you ask me). I also have a rule that I always do the big three: pull ups (although assisted), squats, and a chest exercise. The reason being is these exercise the "big muscles" and encourage burning more calories..hence more weight loss.

As for increasing the weight I will try going up 5lbs every 4th session. If the increase is to difficult to do all sets I don't increase the weight. I do at least two sessions a week and try to do three (more often then not).

All is tracked on a small index card I printed off from my computer. Like running I think you need a plan and continue to increase the challenge with in reason. That is what I hope my new program accomplishes.

As for Running this morning was a typical 3 miler at a 3/1 pace ran in 31:25. A good effort indeed. I also did a weight training session (yes the above). Intervals tomorrow should be some "good pain".