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	By Craig Ballantyne Owner CB Athletics The focus here is on STRENGTH development, not muscular ENDURANCE. The endurance athlete already has extremely high levels of muscular endurance due to their high-volume aerobic training regimens. Resistance training is prescribed in this program to build strength in the muscle fibres and the connective tissue to enhance performance and strengthen tissues against injury. Studies with endurance athletes have shown that the addition of high-intensity resistance training (5 sets x 5 RM) increases strength and short-term endurance performance (exercise to exhaustion test).       The program emphasis is on the legs, single-leg training, and core strength (abdominal and low-back complex). These are the keys to almost all success in athletics. Upper-back exercises (rowing exercises) are included to balance the strength development of the "pushing" muscles (pectorals) to ensure muscle balance in the upper-body. The pushing (presses) and pulling exercises will help build adequate arm strength to increase arm stride performance. Here are the important considerations for the training program: 1-2 warm-up sets (12 repetitions per set at a light intensity)*. Choose 1 lift from each group of exercises. Rest 1 minute between sets. Tempo = 2 ? 0 ? 1 (2 count as muscle lengthens, no pause, 1 count as muscle shortens). Stretching must be done every day. Do NOT neglect this component. Progression Week 1: 1 set of 12-15 repetitions; 1 day of training per week Week 2: 2 sets of 10-12 repetitions; 1-2 days of training per week Week 3: 3 sets of 8-12 repetitions; 2 sessions/week max during heavy conditioning                   periods; max of 3 weekly sessions during the off-season The Workout (choose 1 exercise from every grouping) A) Squat*     Leg Press*     DB (dumbbell) Step-Up* B) Lunge     Hamstring Curl     Deadlift C) Narrow-Grip Seated Row*     Wide-Grip Seated Row*     DB Row* D) Bench Press*     DB Flat Press*     DB Incline Press* E) Front Pulldown*     Reverse Pulldown*     Pullover Machine 1 Abdominal Exercise 1 Lower-Back Exercise 1 Oblique Abdominal Exercise © 2000 CBAthletics.com. All Rights Reserved.
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