routines strength training: most runners think bodybuilding routines are something that is done in a gym or gym using various pieces of equipment (dumbbells, barbells, weight machines, etc..)
Most riders think that bodybuilding routines are something that is done in a gym or gym using various pieces of equipment (dumbbells, barbells, weight machines, etc..) However strength training routines, the truth is that training Force is a physical activity that focuses on the application of resistance to muscular system. For runners, these activities include traditional exercises (press, squats, pull-ups, etc.), under specific application training exercises, such as step-ups and leg squats, polymeric training or "jump" the gymnastics strength training routines, injury prevention exercises fitness (walking on toes or heels), and execution, rotation, and activities with a medicine ball oscillating
These activities are really beneficial for runners? Scientific research suggests that conventional resistance exercises can reduce the risk of injury among endurance athletes strength training routines. This can promote superior performance by promoting more consistent training. In addition, the work done by the famous Finnish researcher Pavlov Omit routines indicates that strength training can increase the maximum operating speed, and recent studies indicate that strength training routines can improve running economy than 3 percent, enough to shave about a minute 10-K times strength training routines. We also know that polymeric training can help runners are faster stronger, for example, use the strength in your legs faster. Finally, bodybuilding routines help some drivers add some muscle to your body contours and leave their physical 'skinny-stick "
Many brokers fear that strength training has a "low side" - large unwanted gains in muscle mass strength training routines, creating more "dead weight" to be lugged around during the race. This fear is based more on myth than reality. The truth is that the significant increase in muscle mass require special training methods and a large commitment of time and energy - much more than most pilots are capable of transmitting unique strength training routines bodybuilding routines
A program to develop the leg strength
Of course, how to benefit from the activities of the resistance is to increase the difficulty and specificity over time. For example, you can begin to develop leg strength to perform squats work based on two legs - with just body weight for resistance - two to three weeks strength training routines. Then you can gradually increase the difficulty and the specificity of the exercise as follows: Weekdays 4-6, you can perform two-legged squats with increased resistance (while holding a barbell or dumbbells). For 6-8 weeks, you can complete one leg squats with light to moderate resistance (do squats is a blow leg squats two legs more specific, as the weight on one foot at a time, as it is during operation) strength training routines.
During weeks 9-12, you can switch to the climbing route while wearing a weighted vest to reinforce phase "push-off" your progress going. During weeks 11-13 (covering the period weight vest), you can add two front legs jump strength training routines, improve energy landing / bounce when running. By 13-15 weeks, you can switch to one (since land on one foot at a time, increasing the specificity and intensity (difficulty) double) leg hops term. During weeks 15-17, you can focus on running down to learn how to control strength training routines and improve the extension phase of the tread
Simply adding some strength and power of its program of legs strength training routines, but a major problem is that there are an almost infinite number of training exercises and almost as many training programs. How is the program and exercises that are right for you select? How do you coordinate your strength program with your routine work?
Identify your weaknesses
These are difficult questions to answer strength training routines, because the truth is that there is no single set of exercises is best for all drivers; however, there are some best bodybuilding exercises for you. This is because - if you're like most runners - which has strengths and weaknesses strength training routines. For each of its weaknesses, there are a handful of exercises that will make you stronger. Your job is to identify weaknesses and strengthen
But how do you identify your weaknesses? Certainly, if you are injured in a recurring part of your body, this area is unnecessarily weak and needs strengthening strength training routines. Or, if you find you have decent foot speed, but you're always breaking up with a variety of different injuries, then you may have to develop the strength of the general base (and / or flexibility). On the other hand, if you are injured and rarely have good strength, but low speed, your need is for a program of resistance "teach" these strong muscles of their own to run faster (for example strength training routines, your program should focus on strength training). Sometimes working with a competent trainer or coach will help you identify the things that you should emphasize strength training strength training routines.
And it's good to know that there are really only four basic types of strength training for runners, each of which can help achieve a specific goal strength training routines. Below The four types are described:
1) The overall strength and conditioning exercises: These include more traditional bodybuilding exercises like presses, squats, push-ups, push-ups, sit-ups, bar dips, various movements of rowing strength training routines, etc..
Also included in this category are less conventional exercises like medicine ball throws and twists and activities for all (abs and lower back) "core" muscles. These classic exercises provide generalized force '- a force throughout the body to protect the muscles and connective tissue stress and repetitive strength training routines impacts operating
2) Specific fitness Running: This category includes exercises that more closely mimic the biomechanics and motor patterns necessary for execution. The exercises include step-ups, squats, leg gear strength training routines, jumping lunges, hill running, weighted courses (while wearing a weight vest) and resistance to short (with a rubber tube, sled or parachute weight provide resistance).
This specific type of strength training, less known than the general strength training for many athletes strength training routines, is increasingly popular in the community of sports training, since it provides the "specific resistance" - more strength to carry actual movements required for a particular sport. When a specific course of strength training, you get stronger during the race - not just sitting on a weight machine strength training routines.
3) Reactive or speed-strength training: This type of training, often referred to as polymeric, includes various types of breaks that limit and jumping exercises that teach your muscles to generate more force and generate force quickly strength training routines.
The goal, of course, is the most powerful development "push-off" when running strength training routines. Reactive Training promotes a high degree of strength in the muscles, tendons, ligaments and bones, as impact forces are generally higher than during regular training sessions running. Reaction formation also extends to the muscles strength training routines, tendons and ligaments vigorously promote greater flexibility and efficiency of movement.
A key point to remember, however, is that the reaction formation can not simply be balanced in your exercise routine without preparation; is constructed strength training routines on the basis of the formation of career specific and general resistance, and must begin slowly with low-level jump and jump. Otherwise, the forces generated during the formation of reactive gets injured - not strength training routines stronger - body parts
4) Preventive Therapy Exercises: This is probably a new training ground for you. When most Americans hear the term gymnastics strength training routines, gymnasts think dangerous flips, spins and stunts on the balance beam, parallel bars or rings.
In the middle of the European training strength training routines, however, the term is synonymous with heavy exercise, rehabilitation, or exercise, restorative therapy. For runners, the function of preventing the gym to strengthen the feet and legs to minimize the risk of injury in these areas strength training routines.
Generally differ gymnastics and strength training for specific performance that its effects are more localized, its intensity is low strength training routines, and they are actually made more frequently than other forms of strength training.
A series of gymnastic exercises strength training routines, such as walking on toes and heels, jumping over the front and rear legs, toe kicks' zigzag jumping on the toes, and run barefoot on grass or hills, you can get almost every day training strength training routines, often in connection with the heating or cooling
Coordinate training
Obviously, it is not enough to kick some exercises together strength training routines, slap a little weight on a bar and start lifting. A full strength, optimal program includes work in each of the four categories described above, with a focus on their weaknesses strength training routines.
At the same time, the strength program should be coordinated with the rest of the training does strength training routines, and should complement - not interfere with - his career. After all, you are training to run better, better not lift weights
For example strength training routines, say you will start the serious strength training in March and that the most important races of the year will be held in September. In March and April, you can just focus on strength training and overall conditioning strength training routines.
In mid-April, you want to start adding in some strength exercises specific race, which runs until mid-June. In early June strength training routines, starting their training (force-velocity) reagent racing season in full swing, and in mid-June, you want to do your specific job for the most difficult race strength training routines.
This combination of hard work and speed specific career will continue until the end of July. In August, refine your strength training, strengthen all other weak links, and will continue to focus on workforce speed "tune" for your key races in September strength training routines.
Throughout this period, from March to September, which will conduct its exercises to avoid injury "gymnastics". In future issues, we'll show you exactly how to put together the top bringing his career peak physical condition at the appropriate time strength training routines function and strength workouts
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