"Light weight, baby!"​
-Ronnie Coleman

Concurrent training (lifting and running) can build a stronger cardiovascular system, a denser skeleton, and a more durable athlete. Developing strength and aerobic ability at the same time is challenging, but worth pursuing.
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We are moving into the time of year when endurance athletes can build their physical abilities outside of running, setting themselves up for a successful racing year.

​I want to outline the strength standards I shoot for with my clients.

Trap bar deadlift: 1-1.5x BW for 5 reps

​TBDLs are a great way to build lower body strength and power.
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​If you don’t have access to a trap bar, you could substitute by being progressing to the biggest kettlebell at the gym or even a barbell RDL from a squat rack with proper coaching. ​

RFESS: bodyweight for 5 reps on each side

Lifting doesn’t have to look like running, but if it did, it’d be a RFESS.
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Split squat variations closely mimic the positions of running, while being easily progressed with heavier dumbbells, kettlebells, or even a barbell on your back.
If you are a 150 pound runner, I want you to be able to RFESS 150# for 5 reps on each leg.

​Farmers Carries: bodyweight for 60” ​

Holding your bodyweight in your hands is a tall task for many endurance athletes, yet an important movement to train.
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​Farmer's carries not only build fatigue resistance in an upright position, but also build grip strength, the weak link for most runners when it comes to progressing lower-body movements that require holding weight. ​

Pushups: see chart 👇

Push-ups are maybe the easiest exercise to perform, requiring no equipment beyond your bodyweight and enough space to perform the movement.

The ACSM has published standards for pushups based on age and gender.
Seems like a good place to start.

Running doesn’t require much upper body strength, but life does.

Single-leg hopping: 3 x 30 on each leg

Running is a series of single-leg impacts delaying fatigue.
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​Single-leg hopping is a helpful test for running-related injuries, but as an exercise can build bone density, tendon stiffness, and improve race-day performance.
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If runners struggle with single-leg plyos, I’ll have them start with bilateral pogo variations before transitioning to single-leg variations. ​

If you're gonna run, you should be able to hop on one leg.

Broad jump: your height​

A standard developed by Dan John, broad jump distance is a simple way to assess the ability to produce force quickly, a physical quality often underdeveloped in endurance athletes and one of the first capacities adults lose as they age. ​
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Like push-ups, the test is the intervention, so you can improve your broad jump by simply broad jumping, aiming to cover greater distances while controlling your landing.

None of these are requirements to run as I've met plenty of healthy, high-performing athletes that can't pass these tests. But, I find these are helpful benchmarks for athletes to strive for if their goals are to race well and train across their lifespan.

One more note...

I help endurance athletes get strong locally in Kansas City and virtually across the country.

If you are looking for a rock-solid lifting program that is customized to your schedule and goals, reply to this email to learn more about my runners assessment package.