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Showing posts from November, 2014

LIFT WEIGHTS TO LEAN UP

“Less is best” is a common weight-room mantra among endurance athletes, whose slight upper bodies are a mark of distinction and pride in their respective sports. Distance runners and cyclists shy away from strength training believing that it will make them stiffer, heavier and slower. But many coaches (led by Oregon Project strength coach David McHenry) now incorporate strength training into their training plans, often expecting even marathoners to lift hard and heavy.

Consider the regimen of Mo Farah, world record holder in the 5,000- and 10,000-meter events who recently notched a sub-2:10 marathon. His two 30-minute weekly gym sessions include heavy lunges and reps of squats and dead lifts with 185 lbs, which is nearly 150 percent of his body weight (he weighs in at a slight 130 lbs).

Two 30-minute weekly strength sessions, each consisting of 10 sets, is the minimum we all should be getting, according to the American College of Sports Medicine. And for good reason. Power movements h…