Be a Weight Lifter??

Sports Specific training, Cross training, resistance training, nutrition, mental preparation, massage, stretching.... where does the list end with trying to improve performance??  #1 rule is Sports Specific Training. Want to be a great Runner... then run farther and faster each week... Never add more than 10% to weekly mileage and keep speed work to a maximun of 15% of weekly mileage... If you've been injury free for more than 6 months, then you can push that to 30% of weekly mileage... holding it there for no more than 1 month and typically before your Summer "A" race!  Swimming and Cycling, same concept!  Riding 100 miles per week? Then 15 will be speed/hard/anaerobic work. Again, no need to push beyond 15% as Aerobic work(other 85%) will build the size of the engine! (You'll be a V8 instead of a 4 cylinder).  Next Step!  Resistance Training for Power(Speed) and Endurance(sustainable Speed).  Lives are busy... work/family/kids.... Get the most bang for your buck(TIME) in the weight room!  SQUATS!  Athletes can live by Squats alone :)  Feet Wide, Toes flared out, Go all the way to catchers position!  All the weight and power is generated through the heels... Get off the toes!  Core/ Hip flexors/Glutes... there's your hidden speed.. Triathletes! Take that aggressive TRi Bike and Lower that seat an 1/8 inch and raise the nose the same... you'll slide back a hair and find your power. Squats will develop your inner thighs, hamstrings and Glutes and you'll feel your knees get closer to the Top Tube and your inner Thighs will Turn over a 53/14ish at 90 RPM's, with a comfortable HR... Big factor when racing 1/2 IM's or IM!  Second most beneficial exercise... LEG PRESS... Again and most important... push through the heels!  Give these two weight training exercises a go, twice a week for 1 month!  See what happens. Beware... First go round do 1/2 the # of reps you think you can do!  Reason, you'll be very sore and won't be able to get your second lift in later in the week.  Go a little heavier by the fourth session when your muscles and tendons have had two weeks to adapt!  Adaptation , that's what training is... stressing the muscles beyond their comfort zone then resting and recoverying before stressing them to a new level!  Slow progression :)  Next Blog, How do you recover??  Hmmm. good question!  Happy training!  www.facebook.com/triyonperformance