🏃‍♂️Attention endurance athletes! To improve your strength and performance, have a goal to eventually lift 1.5-2.0x your body weight in compound lifts like the front squat. Gradually increase by 10 lbs in lower body lifts every 2 weeks and 5 lbs in upper body lifts every 2 weeks, with a down week at the end of each phase. 👉Beginners (less than 2 months training age) should aim for 1-2 lifting sessions per week, while intermediate lifters (2-6 months training age) should aim for 2-3 sessions per week. Keep lift days on the same day as your harder workout days and aim to lift after your main session (preferably 6 hours or more later). 💪Examples of resistance training exercises for runners/sprinters include: clean, front squat, step lunge, step-up, leg extension/curl, toe raise, trap-bar, bench press, and rear arm row. 👀Keep your lift tempo at 1-2 seconds (concentric to eccentric). However, for increasing tendon stiffness, 3-3 seconds can be implemented. 📅Here’s a basic plan breakdown for the season: -Off-season: Preparatory phase (low to moderate intensity, 50-75% 1RPM, 3-6 sets, 8-20 reps) -Half off-season, half pre-season: Specific preparatory (basic strength) with high intensity (80-95% 1RPM, 2-6 sets, 2-6 reps) -Preseason: Pre-competitive [(low to very high intensity, 87-96% 1RPM for non-power (ex. squat, bench press, trap bar, deadlift), 30-85% for power exercises (ex. box jump, clean, powerclean) 2-5 sets, 2-5 reps)] -Inseason: Maintenance (moderate to high intensity, 85-93% 1RPM, 2-5 sets, 3-6 reps) and Peaking (very high to very low intensity, 50-93% 1RPM, 1-3 sets, 1-3 reps). Post-season: Active Rest Most phases 4-8 weeks, with the Off-season hypertrophy being on the lower end for the runner and the Peaking phase being 2 weeks at 1x week. Remember to prioritize recovery and adjust your plan based on your goals and available time. Keep pushing yourself and see those gains in running economy and performance!!! 💪🏃‍♀️ ⭐️ Share to a runner who wants to incorporate lifting! Like and Save for later. Follow for more #runningtips *For educational purposes only. Source: Essentials of Strength Training and Conditioning #strengthtraining #gainz #lifting DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. These videos do not establish a physician patient relationship, therefore you should always seek the advise of your physician or any other qualified healthcare provider. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on the site. Joshua Sanchez, DC assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the user's risk. Publication of information or references to specific sources such as specific products, procedures, physicians, treatments, or diagnoses are for information only and are not endorsements of Joshua Sanchez, DC. Joshua Sanchez, DC hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.