A phase of basic strength training is important for adapting the body for more strenuous, subsequent weight training. Core strength training should be a major focus of "basic strength" weight training programs. The length of basic strength weight training programs depends on the experience of the athlete and also the importance of strength to their particular sport.
Exercises should be set up so that a muscle group is not worked on two consecutive exercises. The following sample weight training programs should follow the parameters in the table above. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. The marathon attracts thousands and thousands of ordinary folk from all walks of life - non-athletes who are taking part for a good cause or simply for personal development.If you're like most, the goal is to finish (as comfortably as possible). It's also good to understand some basic training and physiology terms to make your marathon training schedule as effective as possible.
Recovery SessionsThe good news is, the day after your long and slow training runs you get to recover.
Fartlek Training SessionsThese are shorter sessions made up of jogging, walking and some fast running. Cross Training SessionsCross training in this marathon training schedule is simply any form of exercise other than jogging or running. Below is the complete beginner marathon training schedule.It's based on a 5-day week with 2 days rest. Notice how the distances and times for individual sessions gradually increase?Notice also how it doesn't increase continually from session to session - there are easier weeks interspersed through out the whole marathon training schedule.And notice how the final weeks and days of the marathon training schedule tapers off towards the big event?You can adjust these peaks and troughs in intensity. The combination of strength and endurance results in muscular endurance - the ability to perform many repetitions against a given resistance for a prolonged period of time (1). It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers. Muscular Endurance - Short TermWhen sports and events consist predominantly of bouts of exercise lasting between 30 seconds and 2 minutes, "short-term" muscular endurance training is advantageous.
Muscular Endurance - Long Term"Long term" muscular endurance is suitable for continuous, steady-state events such as the marathon, triathlon and rowing that last beyond 2 minutes.
The program below is designed for a rower and gradually progresses until the athlete performs all the exercises non-stop. For more sample weight training programs designed to meet other objectives (such as increased muscles mass, maximal strength, explosive power or strength endurance) see the main strength training section. It aims to balance the body's musculature by working most or all of the major muscle groups and prepares tendons, ligaments and joints helping to reduce the risk of injury later on (2).Recall from the sport-specific approach to weight training programs that this basic strength phase should precede maximal strength training, hypertrophy training and explosive power training (3,4). This involves working the abdominal muscles, lower back muscles and other muscle groups supporting the spinal column and hip girdle. Inexperienced athletes should follow a program such as the samples below for 8-10 weeks (2). Strains that are very different than playing 40 minutes of squash or a 90 minute soccer match for example.
They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold.
Your body adapts to the extra stress of training on these days - not on actual training days.
For the most part, especially in a beginner program like this, there is no exacting scientific formula.
It's also important for success in many team sports like soccer, field hockey and Australian rules football.Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions.


While each program will vary according to the athlete's needs, muscular endurance can be split into 3 groups:Power EnduranceAthletes like baseball pitchers, sprinters, 50-m freestyle swimmers, martial artists, wrestlers, fencers, tennis players and so on must produce powerful movements and repeat them several times with little or no rest. These could be continuous events such as the 800-m or multi-sprint sports such as soccer.Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid.
By the final week the athlete would be completing 6-8 minutes of continuous work per circuit - a similar duration to a competitive race! Weak core muscles may be associated with injury, and are more likely to occur when training becomes more demanding. This helps to ensure their bodies are fully prepared for more intense training.Experienced athletes require only 3-5 weeks of basic strength training and any longer may lead to an undesirable detraining effect (2). If free weights are used the resistances should start off low to moderate (see the table above) and gradually progress towards the end of the program.Most athletes will move on to one of the maximal strength training programs following this basic strength phase. However, this is completely inadequate for many sports such as boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and many others.Any form of training must mirror the specific demands of the sport. In order to maintain the same amount of power with each effort, a certain level of power endurance is required.Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds) (1). It uses relatively light loads of 40-60% 1RM and they can be lifted for a set period of time or a target number of repetitions.
Rest periods are kept to a minimum and ideally the athlete should progress so that the only rest between exercises is the time it takes to move between equipment.
Racket sports for example, place greater strain on the shoulder and arm muscles of one side of the body for example. However, as short as this phase may be it should not be skipped for the reasons outlined above.Weight training programs for basic strength should be completed in the early part of the preparatory phase, often called early pre-season. It's important that there isn't too big a jump in resistance from the end of basic strength training to the start of maximal strength training. It can be done in less, depending on your fitness levels and your natural ability but it's not ideal.
You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise.This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness.
If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. In resistance training, this means that the load used should match the resistance that must be overcome while competing. A tennis player for example, has to produce several powerful shots in quick succession during a rally that may only last 10 seconds.
Soccer players usually have a predominant kicking foot.It also aims to restore correct balance between the flexors and extensors (such as the hamstrings and quadriceps for example) (1). However, for athletes with little or no strength training experience this basic strength phase may need to start in the off season or transition period.Because basic strength training should work most major muscle groups, a circuit training format is ideal. One of the biggest mistakes amongst marathon runners is over training (and it can creep up on you quietly without warning).
You could measure out some landmarks by using the mileometer on your car but if you're going to commit to near 6 months of training, a $20 investment should feel insignificant!You can get pedometers at ay sporting good stores or Walmart.
The number of repetitions or the duration of exercise bouts in a session should approach that during the event.Recall that muscular endurance training makes up only one part of the annual strength program - even for endurance athletes.
A 100-m sprinter may take 48-54 powerful strides over a 10-12 second race and their success depends, in part, on maintaining a high power output in the last 20 meters.Once maximal strength has been developed (earlier on in the annual strength program) it can be converted into explosive power through various methods of power training. The table below gives an approximate guideline to the balance of strength between various muscle groups. It alternates between muscle groups allowing a quicker recovery and a greater number of exercises to be completed. If the big goal is to complete 26 miles without stopping, a weekly goal might be to run 30 miles for example.


Shop around and no need to pay the earth!Long RunsWith most sports and events, the more closely your training matches the actual event, the better you can expect to perform.
Now power endurance training can be used to train the fast twitch fibres to resist fatgiue allowing explosive power to be maintained for longer.Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions.
The program below has been designed around this concept.Varying IntensityRather than progressively running faster and further week in week out, we want to vary training intensity in a series of peaks and troughs. This makes sense because the greater an athlete's maximal strength, the greater their potential for strength endurance - i.e.
Because this can lead to a significant build up of lactic acid, rest periods between sets are long (5-7 minutes) and a minimum number of sport-specific exercises are used (about 3-4). So give yourself plenty of time.Don't Ignore NutritionIt's not just elite athletes that have to watch what they eat. So you might build up gradually for the first week or two then have an easier week before building up again. And it's only with sufficient recovery that the body adapts and becomes stronger.With that in mind the beginner marathon training schedule only incorporates one long run per week.
As you begin to build up mileage, there will be a greater and greater strain placed on your carbohydrate stores. This is the best way to avoid over-training and burn out.TaperingWe mentioned this earlier - it's simply the principle of reducing the amount of training you do in the weeks leading up to the race.
Heavy strength training has also been shown to improve exercise economy in endurance athletes (3,4,5). Before, during and after the race AND long training sessions you will need to supply your body with fuel it craves.Taper Off Before The RaceCramming the night before an exam may scrape you through. You are recovering - it's just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest!
For more information on the the annual strength program see the the sport specific approach to strength training programs.
Alternating exercises allows maximum recovery and sufficient time for lactic acid to disperse.This is a critical rule to follow.
Somewhere around the 18-20 mile mark they feel very weak, a strong urge to stop and perhaps even light-headed. If rest intervals are too short and sets are completed while the athlete is fatigued the result will be hypertrophy (increase muscle mass) rather than power endurance. The cause?A depletion of glycogen (carbohydrate stores) and an almost total reliance on fat for fuel. Sets should not be completed to failure but should end when repetitions are no longer powerful and rhythmic.
What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.Regular walk breaks are fine - actually they are more than fine - they are encouraged!
At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance.
Thankfully, through adequate training and nutrition you can significantly reduce your risks of hitting the wall. Overcompensate at first - make it easier than you think you should.As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps.




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