I can personally say that lifting has changed my game. I am not the strongest or the fastest. But I am faster and stronger then I was before I lifted. I am a better version of myself because I choose to lift and be able to put more force in the ground when I run.
Where can you start? Below is a workout program that Catt has had us do the past couple of years. This is a great place to start. It is nice to get in and out of the gym with a plan. It is a good introduction to free weights. If you want to start, Sally and/or I are happy to get in the gym with you and give you an introduction.
For those of us that have been lifting and want some variety, get excited because that is coming. Also for those of us that can't afford a gym membership, there will be a gym free section of this blog. (Thanks Farmer for the awesome resource you have been using.)
Priorities while lifting:
1. Minimize injury WHILE working out (Form first, weight second)
Where can you start? Below is a workout program that Catt has had us do the past couple of years. This is a great place to start. It is nice to get in and out of the gym with a plan. It is a good introduction to free weights. If you want to start, Sally and/or I are happy to get in the gym with you and give you an introduction.
For those of us that have been lifting and want some variety, get excited because that is coming. Also for those of us that can't afford a gym membership, there will be a gym free section of this blog. (Thanks Farmer for the awesome resource you have been using.)
Priorities while lifting:
1. Minimize injury WHILE working out (Form first, weight second)
2. Minimize injury OUTSIDE of working out
3. Improve performance in proposed sport or activity
No matter how good a workout plan or coach is, without the first two goals, number three will not happen. Therefore, there will be NO handstand pushups, NO 100 burpee challenges, NO kipping pullups for time. We are not trying to be "workout champions" but an ultimate champion. Let's lift to be strong, quick, explosive, and mobile.
So... why do you lift? Mollies who have been lifting chime in below with why you hit the weights.
So... why do you lift? Mollies who have been lifting chime in below with why you hit the weights.
Catt's Lifting Plan
In the short term (your first month of lifting, twice per week), you should do the lifts with low weight and in sets of 8-10 reps. Pick a weight that you can easily use for 10 reps. The first month will be used for building a base and practicing perfect form.
Over the long term you will see benefits in your performance on the field by doing the weight training with very high weight and very low reps (no more than 3 sets of 3-6 reps for each lift). Weight training for olympic track and field athletes has nearly universally adopted this strategy. In this way, you can increase your strength without adding lots of muscle mass (you get powerful AND you stay light on your feet). Professional bodybuilders do lots of sets, lots of reps, and work each muscle 5 different ways because they DO want to add mass. We don’t, so ignore 99% of what you might hear, read, and see from other sources regarding weight training. Sessions in the weight room should be short and intense (like our track workouts), working a muscle or group of muscles only once or twice for 3 sets at your highest (safely) possible weight. After you have done your month of base building (low weight, 8-10 reps, perfect form), talk with me in person about the best strategy for starting the very heavy lifting routine that you will stick with over the long term.
A nice side benefit of avoiding adding muscle mass is that you only need to do a few lifts to improve your sprinting and jumping performance. First, though, you’ll need to warm up. A very good warmup can be done on the rowing machine because it uses all the muscles you will be using during the lifts.
Rowing form:
http://www.youtube.com/watch?
I suggest 5 minutes on the rowing machine to warm up, followed by some dynamic stretching, and a few reps of each lift you are going to do in the corner without any weight (empty hands, just to find your balance and practice the motion of the lift).
If your gym does not have any rowing machines, I’d suggest a short warmup on the stationary bike or stair climber followed by 20 burpees (and dynamic stretching, empty hand lifts, etc.).
Dumbbell deadlift:
The deadlift is usually done with a long bar, but using dumbbells is much more safe (easier to drop if you get stuck), and allows you to easily vary the weight you are using. Bend at the hips and knees, not with your back, as demonstrated in the videos). This is a great lift for overall strength and especailly ass power (the most potent power in the land).
http://www.youtube.com/watch?
Stiff leg dumbbell deadlift:
Again, DO NOT bend with your back. This lift intensely works the hamstrings. Err on the side of using very light weight (like 2.5 lb dumbbells) for the first month. After a while, you’ll get a better feel for the very real relationship between the strain during the workout and the soreness you feel the next day. In most people and even professional athletes, the hamstring is a very small, fragile muscle that is easily injured. Please be very conservative when adding weight with this lift.
Dumbbell step-ups:
In all the videos, notice that the same leg is used to rise and descend. Head is up, looking forward (not down at step). The height of your step should really not be more than about knee level. Place your foot up on the step and get your heel set well before each rep to make sure you aren’t jumping or lunging onto the step and increasing the risk of injury. A relatively fast, smooth motion with very little upperbody swaying is best.
Calves:
Normally, free weights are better than machines… but there are exceptions. There are a variety of calf machines that are just fine. Free weights are not practical for calf or leg press exercises because your will quickly exceed the amount of weight you can easily hold in your hands, which puts too much stress on your forearms and shoulder when you are supposed to be focusing on your calves (or ass, for the leg press). When using the machines, use only one leg at a time (easier on your shoulders and back if in an upright machine, and better for getting some complimentary stabilization muscle activity) and get maximum ankle rotation without ever locking your leg fully straight. Here are a couple examples of the machines available. Go slow (do not bounce) and press through the ball of your foot.
http://www.youtube.com/watch?
Single leg press:
Best done on an incline sled (as in the videos below). As with the calf work, avoid letting your leg lock out completely straight on the extension, stop it when still slightly bent. Mimic the nice deep knee bend in the videos. HOWEVER (… and I can’t find any example videos for this), your foot should be in an entirely different place. The guys in the vids have their foot in the same relative position it would be when doing a step-up (leg at 90 degrees when bent at the bottom of the lift). Your foot should be much further up/forward on the sled to get more work on the posterior chain and less on the quad. So, start with your foot where the guys in the vids have it, then move it up/forward so that your heel is 2 inches in front of where your toe used to be. To give you an idea: when I do these, only the heel half of my foot is on the sled footpad, and my toes and ball of foot are hanging over the top edge. Most of you are shorter than I, and will not need to put your foot quite that far forward. Press only through your heel (your toe need not even touch the pad). You can safely do a ton of weight on the sled, so challenge yourself after the first month of base building. DO NOT lift your ass or lower back off the seat when
Hamstring curl:
Another lift using machines. As noted earlier, the hammy is a very weak, fragile muscle. For that reason, it is nice to give it some opportunities to work in ways that are controlled (not a frantic sprint), supported (not twisting), and allow full range of motion. Using the hamstring curl machine will NOT improve your speed, because the combined motion of back, ass, hammy, calf involved in sprinting is so specific that working the hammy on a machine will not simulate the motion well enough to give you much benefit. I WILL help you avoid injury, though, because you can work the muscle through its full range of motion and give it some lighter work to stay healthy. Thus, as opposed to the other lifts, you should not seek to max out the weight on the ham machine (whether in the first month or the 30th). Choose a weight that you could lift at least 15 times and do three sets of 8-10 reps, one leg at a time.
There are also some nice examples of how to do ham curls using a fit ball (these should be worked into your core/ab exercise routine, since you can’t really vary the weight well enough to use during your weight routine):
Alright, that’s all for now. Those who are interested should start their month of safe, easy, base building. Hit me up with questions.
Catt
Hi teammates and friends!
ReplyDeleteLauren put it perfectly. Lifting will make you better PERIOD. After undergoing 2 ACL surgeries on my left leg, lifting is what brought me back to life. I think it's important for female athletes to focus a lot on single leg lifts as well since we often times favor a certain leg when it comes to cutting or jumping. If anyone has any questions about knee stability exercises or lifts feel free to ask me!