Best Weightlifting Routines for Track

Years ago the conventional wisdom was that athletes, especially athletes that relied on speed like track and filed stars – should not weightlift or strength train. There was the thinking that they become too “muscle bound” and cannot perform well due to heavy or bulky muscle. Well Sports Medicines practioners and professional trainers know that that is simply not true. Weightlifting and strength training can and does improve the ability of anybody, any athlete in any sport – even track and field.
Today track runners will all strength train. They recognize that strong legs and lithe body made of lean muscle – is what a track runner needs. And you can get that kind of endomorphic physique through weightlifting.

Speed is probably the most essential element to the track competitor. And speed workouts are what are called for when it comes to the best kind of weightlifting routines for the runner. In weightlifting, speed workouts refer to interval training. It is a training style of weightlifting designed to increase speed, stamina, and endurance making it the ideal training method for track and field athletes. In interval training the weightlifter will push themselves hard and fast to their limits. Interval training is the best way to burn fat and raise metabolism, which is why it is the preferred method for runners. In interval weightlifting, the weightlifter uses time as a marker, you work a certain exercise to the max for that period of time, and then follow it with an easier workout for another period of time.

Determining the maximum and what exercises should be performed at what intervals is the key to successful interval weight training. And therefore interval training is not something that should be attempted on your own, but rather you should work with a professional trainer or fitness coach to develop a program that is right for your particular needs.

But lets say you are not a competitive runner, just someone who runs as hobby, for other fitness, or does the occasional marathon. Weightlifting and strength training is for you too. While interval training is a preferred method for the pros, the average runners need not weightlift at that intensity. However, any runner can benefit from the improved strength and stamina that will come from weightlifting.

The single most effective weightlifting exercise for improving just about any sport related to track and field – Squats. Ironman triathletes, and other track and field and fitness pros have called Squats “The Perfect Exercise” because when done correctly they work every major muscle group critical to sports like running, swimming, and bike riding.