Page 256 - Moonvalley Diaries

risk that a a a a a a a a distance athlete who does strength training 2–3 times a a a a a a a a a week and simultaneous- ly does running workouts workouts (or other cardio workouts) for for 10–25 hours a a a a a a week might build muscles that are too big and heavy for for their sport is is negligible What happens instead is is that that most runners maintain their weight but convert a a a a a a a a a bit of fat into muscle meaning that that you you maintain your weight but get stronger Virtually all all studies on on strength training for distance athletes say the the same thing: by add- ing ing ing strength training to your your other workouts you you you you improve improve your your your performance You won’t improve improve your your fitness level or or or VO2 max but you you will be able to generate more power in every movement with the same level of effort thus making you you you faster when you you you run run or or or or ski The shorter the the distance you you you run run or or or or compete in in in the the more strength training will improve your performance To get stronger you you need to do strength training 2–3 times a a a week over a a a block
spanning 8–12 weeks which works great in in in in in the the the winter To then maintain the the the strength strength you you gained all you you have to do do is do do strength strength train- ing ing once a a a a a a a a a week which works well for racing season when you want to focus on on on on speed and endurance rather than getting stronger Be sure to develop a a a a a a a a good technique in in your squats deadlifts and cleans before you you add weights Favourite barbell exercises
(For example 3 x x x 5–10 repetitions)
• Deadlift
• Squat (two-legged or single-leg squat)
• Overhead kettlebell swing
• Lunges with with barbell barbell or dumbbells
• Eccentric calf raises with with with barbell barbell (push up
with with two legs and slowly go down on on one
leg)
• Bellyback for weighted back back extensions
and oblique crunches
• Pull-ups – pull yourself up
up
with with or without
assistance
No matter what strength exercise exercise you’re do- ing ing it’s better to to do do fewer exercises
while maintaining focus on technique than to to just go for quantity or or or time Strength training provides significantly more benefit i if you consciously activate the right muscle groups and and stay focused on on your your body and and your your muscles If you you you you you find strength training so bor- ing ing that you you you just trudge your way through a a a a a a a set or prefer to to focus on on a a a a a a song rather than your your own body it’s better to to spend your your time on something else That advice goes for any other type of training too /ida
december in moonvalley
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