Incorporating Running into a Lifting Program

[Rakoczy]

I know that's a very, very general title, but I couldn't think of a better title. I'm looking for a program from now (November 12th) to this upcoming March. I'm currently 18 years old, 5'11", and 150 lbs. My goals are to improve my strength, speed, vertical jump, and endurance. I'm not interested in getting larger muscles or anything like that, just in improving my overall athletic performance. I'd be perfectly content with my muscles shrinking if it meant that I could run faster, jump higher, and be more agile. I know that's not how it works, but you get the point.

I'm currently only lifting weights, but I want to incorporate running and conditioning into the program. I want to be able to run faster for a longer period of time. And, a difficult task, I want to minimize any muscle or strength loss in gaining endurance and speed.

So, given all that, I'm asking the people of this forum if they'd have any advice on putting together a program that could satisfy those goals for me. My team's outdoor practices are officially over until the spring, so I've just been lifting weights for the past three weeks. Here's my routine so far:

Warm-Up: Treadmill for 5 minutes (1.5 mins at 8 mph, 2 mins at 10, 1.5 mins at 6, all at a 2% incline)
Bench Press: 3x10 at 105 lbs.
Squats: 3x10 at 165 lbs.
Lat Pulldowns: 3x10 at 115 lbs.
Step-Ups: 3x10 for each leg at 105 lbs.
Core: 20 V-Ups, Planks 1 min, 10 Crunches, Right Side Planks 1 min, 10 Crunches, Left Side Planks 1 min, 10 Crunches
Cool-Down: Treadmill for 7 minutes (1 min at 8 mph, 2 mins at 10, 1 min at 8, 1 min at 6, 2 mins at 4, all at a 2% incline)
Stretch

That's it. Obviously I'm not very strong. I've been doing that for two weeks every Monday, Wednesday, and Friday, as well as yesterday (Monday), for a total of 7 times so far since the fall season ended.

I know that I'm not going to get faster from just lifting weights, and that I need to run if I want to run better. But I also would like to improve my vert and general strength, so I don't think I should completely scrap lifting weights.

What do you recommend I do in order throw in running into my weekly routine?

Please, any help in designing a program would be greatly appreciated. Thanks a lot for your guys' help in advance.

- Matt

 

[voodoochild863]

I would look into crossfit type routines. I think crossfit is good for people who want to be strong and fast and have endurance. Not the best at any one thing but really good at everything. You know what I mean? A lot of martial artists do crossfit workouts. Its good if you want to be a well rounded athlete. They use a lot of olympic movements, gymnastics and things that are good for developing power. I would check them out on Youtube and I am sure they have a website of their own too.

 

[tcajim]

I would look to change up a few things. There have been studies done to predict how fast someone will become by using two tests: the 20m sprint and a combination of plyometric jumps. These tests predicted, with more than a 75% accuracy, who would run an 800m and a 10k race and win.

Therefore, to spare you all the details, I would do plyo training at least once a week. I would train less reps in the gym, and more weight on the bar. Since you do enough cardio, you won't gain excess fat, etc. I would aim for no more than 8 reps.

Incorporate dumbbells into your pressing movements. Do 'jump squats' for some plyo style movements - obviously light weight, maybe even just the bar.
Do seated cable rows, heavy for about 6 reps and 3 sets.

To increase your endurance, I would do this: one day run for a certain amount of time that you think is 'distance' - establish your own distance - but base it on time, NOT DISTANCE. Once that time is established, then break it into four intervals: if you ran for 40 minutes, then break it up into (4) four ten minute intervals. Then run those intervals hard, with a time to recover, and then back at it. It's basically a form of interval training.

So run one day a week for the full amount of time, then two other days per week do those intervals. Every two weeks your long run should become easier, and you should be able to do it faster.