Q: Could you design a TT workout geared toward strength and conditioning for a long distance runner?
Answer:
There's really nothing I would change from a regular TT workout, except I would have a long distance runner do less volume and less frequency.
The exercises are the same...
TT always focuses lower body exercises on glutes and hamstrings...and these muscles are often week in runners.
Frankly, and I mean no disrespect, but runners are usually so weak that you could barely go wrong with any type of strength training program. But if someone were to use Turbulence Training, they would be leaps and bounds ahead of the pack.
As for reduced volume and frequency, I would start a long distance runner at 2 workouts per week, and 1 set per exercise, if they were new to strength training.
A good place to start is the original Turbulence Training Dumbbell-Bodyweight Fusion program from way back in October, 2006. Plus, you get 8 weeks of workouts for the price of 4 weeks.
Click here to read more about the DB-BW Fusion workout
Of course, we would make the appropriate considerations for injury history, etc.
For non-endurance athletes who want more advanced muscle gain and fat loss, the November 2007 "Gain Muscle & Lose Fat" TT workout is perfect for fast results in a short amount of time.
This program is a hidden gem that not too many people know about or have used. I highly recommend it.
The November TT workout of the month goes back to basics and focuses on classic Turbulence Training supersets to help you build muscle and burn fat.
Train hard but safe,
Craig Ballantyne, CSCS, MS
PS - Want to gain muscle and lose fat?
Click here for the Nov 2007 workout to Gain Muscle & Lose Fat
5 comments:
I've used Turbulence Training-style workouts with some success with personal training clients whose goal is to maintain a lean body composition and healthy joint function while training for a marathon or triathlon. The relatively low volume and short duration of the workouts makes them ideal for people who are already spending an insane amount of time doing sport-specific training.
Great point Laura!
How is it that runners are weak? Weak as in plain strength or weakness in certain muscles within the legs themselves? Granted I am an endurance runner myself, I'd like to know more considering the amount of drills, strides, and exercises (though not high strength based) most endurance runners perform.
Runners are weak in terms of absolute strength. That's why they don't need much volume to get stronger. So we can keep volume low, and therefore minimize soreness.
I am a 21k marathoner. What specific Turbulence Training could you recommend for me?
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