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The Glue That Holds It Together | Boddicker Performance

Filed under: Running, strength training

The Glue That Holds It Together

by on Feb 2nd, 2009

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I recently had a conversation with Mike Robertson that made me look at volumes I would prescribe in the weight room.  Long ago, I used to say that I saw no need for any distance runner to go above a 6 rep set in the weight room, and by and large I still believe it to be a reasonable system.  This was to keep the work highly neural and to minimize the chance of hypertrophy.  However, Mike made the point that people sometimes fail to recognize that higher rep ranges–8 to 12–are also excellent for developing connective tissue strength.  As I was thinking about the implications that variety of training and how I don’t really schedule any runner that high in the weight room, I began to consider a shift to an undulating or conjugate periodization to maybe get some benefit.  Then, however, I began to question why I don’t really see much connective tissue strength, and I may have found the answer.  On most days a week, we’ll do some type of movement training to accompany our running volume.  On recovery days, we do general strength and multi-hop series in the range of 8-15 rep sets in circuits.  Another person who has been instrumental in my education, Mike Young, calls all of the general strength, multi-jump, walking, and hurdle work “the glue that holds it all together.”  While I wasn’t necessarily thinking of it as strength training per se, I believe it is doing a great job of keeping my athletes healthy.  I still may consider switching up the volumes of work done in the weight room itself and see if it results in any significant changes.

Train hard, train smart,

Carson Boddicker

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