Gym Strength Training for Runners | Get 4% Faster in 6 weeks

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Run Smarter with Brodie Sharpe | Physio

Күн бұрын

Runners can get 4% Faster in 6 weeks by implementing this strength training routine for the gym. Don't waste your time doing the wrong exercises or at the wrong intensity. Follow this step-by-step plan including the sets, reps, weight and rest periods.
Resource material in this video:
Paper 1: 'Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners'. pubmed.ncbi.nlm.nih.gov/31086...
00:00 Intro
00:35 Getting Faster - Research
00:50 Running Economy Explained
01:17 Strength Routines Tested
01:47 Complex Strength
02:19 1RM Explained
02:50 Heavy Strength
03:15 Endurance Strength
04:06 The Results
05:24 Bonus Exercise
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Пікірлер: 82

@RunSmarterwithBrodieSharpe 5 ай бұрын

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@jameskerr1802 Жыл бұрын

Great watch, thanks for the info. Definitely keen to get these incorporated into my training. Strength work has been lacking the last 6 months and know I need to incorporate it again. I'll get this weekends marathon out the way and once recovered, start to add these in.

@RunSmarterwithBrodieSharpe Жыл бұрын

Good luck with the marathon 🥳

@johnfowler7266 19 күн бұрын

Follow McKenzie 12 week CFE! It has explosive movements… heavy.. and endurance!!!

@Surfsailwaves Жыл бұрын

Big thanks Brodie for taking the extra trouble to make this concise and clear. You made this about results to share, and not about you. Your bonus point on heavy bent knee calf raises is spot on target.

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks for your feedback! I am very new to KZfaq and learning every day trying to deliver better content and value. I am already cringing at my older videos 😬😬

@marydempsey6084 Жыл бұрын

Thanks for the great info! I’ve been strength training but not doing much with explosive movements. I’ll try to incorporate those in more. I’ll also try your calf raise exercise. I usually do single leg calf raises currently.

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks for watching. Good luck with the adjustments 💪

@chrisowen4152 Жыл бұрын

An excellent video. I'll mix up my gym training to include some deadlifts and those bent knee calf raises. 👍

@RunSmarterwithBrodieSharpe Жыл бұрын

Well done! Let me know how you go. 💪

@bev9708 Жыл бұрын

Hmmmm VERY interesting !!! I was intrigued also by what you said in your book about going for heavier weights, but my marathon is a bit close now so will wait to up my weights until after I think!

@RunSmarterwithBrodieSharpe Жыл бұрын

True, you don’t want to change too many things during the marathon lead up.

@celestinearambulo902 Жыл бұрын

This was an outstanding review of the article. I am doing the heavy lifting. It is time to add in the plyometrics.

@RunSmarterwithBrodieSharpe Жыл бұрын

Well done for implementing what you’re learning. If you haven’t done plyometrics before start conservatively. They are prime candidates for DOMS 🤗😬

@antkin608 11 ай бұрын

Thanks. :)

@kentm7731 Жыл бұрын

Thanks. This actually explains the improvements I’ve seen in my times this year after I incorporated heavy lifting. I figured my running provided the endurance element, so why should my gym time? I don’t know if that’s a correct way of thinking, but it worked for me and this seems to corroborate with my experience.

@RunSmarterwithBrodieSharpe Жыл бұрын

Well done to experiment and see the positive results. Thanks for watching

@steffenlang4815 11 ай бұрын

Hi Brodie. Awesome video , thanks! Do you have any advice/suggestion on periodising this routine over the year depending on when you would have a goal race? Just to know if one should just repeat these 6 weeks again or do something different. Cheers and thx Steffen

@RunSmarterwithBrodieSharpe 11 ай бұрын

Thanks Steffen, I’d just progress to safety lift as heavy as possible and then 2-3 weeks out from race day reduce the frequency to 1 or nine per week.

@mad4tri 6 ай бұрын

Very good video and very much inline on other research I have seen. What exercise would you pair with the bent knee calf raises to make it a complex workout?

@RunSmarterwithBrodieSharpe 6 ай бұрын

Thanks, perhaps pair it with deadlifts only because the barbell is at the same height. Good to superset

@mad4tri 6 ай бұрын

@@RunSmarterwithBrodieSharpe the other pairing were with plyometric type exercises, Is There a plyometric exercise you would recommend?

@Rowrun 11 ай бұрын

Subscribed! Great content Does the research apply to running a marathon too? Since it calls out the 5k distance, was curious if the benefits would be the same for longer distances?

@RunSmarterwithBrodieSharpe 11 ай бұрын

Thanks for subscribing! You are now a run smarter scholar 😅👏 yes these benefits will help you with a marathon distance and research will clearly show that

@rabrwn91 Жыл бұрын

Great video Brodie, thanks! I've been doing heavy weights for two months now and seems to be helping. Just out of interest though, what's the reason behind bending the knees for the calf raises? I've always done mine with fairly straight legs but never really thought about doing them any other way

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks Rowan. Great question and something I could have addressed but wanted to condense the video. Calf raises with a bent knee will bias the activation of your ‘soleus’ muscle in your calf which works 2-3x harder than the other major calf muscle ‘gastrocnemius’ when running. However, straight leg calf raises will do the opposite.

@rabrwn91 Жыл бұрын

@@RunSmarterwithBrodieSharpe ah sweet! I've seen a lot of talk about the soleus and its importance! Great tip on how to train it by just changing the calf raise a little! Will make sure to start doing them, thanks again 👍

@alextreejay Жыл бұрын

Hi Brodie. When you interpret the pairings for complex movements. Are they doing all 3 pairings in one workout session or is that what they are doing during the week? Great breakdown btw!

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks for watching Alex. All 3 pairing were done in 1 session.

@carlosdiaz3428 11 ай бұрын

Hi Brodie, is each pairing supposed to be done 3 times each and then move to the next one? Or should you do all 3 pairings in a row, 3 times?

@RunSmarterwithBrodieSharpe 11 ай бұрын

Hey Carlos, my interpretation is complete all 3 sets of 1 pairing then move on to the next pairing but I’d guess you’d get the same results if you do it the other way too.

@carlosdiaz3428 11 ай бұрын

@@RunSmarterwithBrodieSharpe Great, thanks! Super helpful content!

@RunSmarterwithBrodieSharpe 10 ай бұрын

You’re welcome Carlos

@pedromartinezlopez 9 ай бұрын

Hi again Brodie, in this video you don't mention progression, which you emphasize in others, is the idea de your 1RM max is increasing or what progression would you recommend for someone that has been doing mostly like the endurance group? Also, this workouts get really long and boring with the long rests, any tips for time-strapped runners? :)

@RunSmarterwithBrodieSharpe 9 ай бұрын

Good pick up Pedro! Yes you should progress these but the instructions aren’t very clear. You can follow the instructions I offer in the 10 steps you watched earlier. So reduce the reps then add weight and so on. Technically over time your 1RM will get heavier and therefore the weights should increase to keep up with the guidelines in this video. If you are bored then you can superset the exercises with some upper body or core exercises but it doesn’t matter which ones. Keep up the good work!

@garyknight8616 Жыл бұрын

Liked and subscribed

@RunSmarterwithBrodieSharpe Жыл бұрын

Excellent! Glad to have you! How’s your running going?

@garyknight8616 Жыл бұрын

@Run Smarter with Brodie Sharpe | Physio Pretty well, thank you. At the age of 53, I've finally started to train intelligently. Hence seeking out good sources of information like your channel. All the best. Gary

@martharunstheworld Жыл бұрын

That's great! I love lifting! But, I'd do it anyway, even if it didn't help. Not that I'm fast, I'm not. LOL!!

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks for watching a good to hear from your Martha.

@toddboucher3302 Жыл бұрын

Thanks very interesting. I’ve always thought in her that lifting heavy, especially deadlifts is good for my running but I was always told to leave cabs alone because your calves get enough of a work out for money so I’m gonna add that. Thanks.

@RunSmarterwithBrodieSharpe Жыл бұрын

Thanks for watching Todd. Let me know how the new addition goes.

@jameskerr1802 Жыл бұрын

Quick question with the bonus exercise calf raises, how does doing them as demonstrated in this video differ from doing standing ones and the bar on your shoulders?

@RunSmarterwithBrodieSharpe Жыл бұрын

If the knees are bent then it wouldn’t matter. I just find the bar at hip crease more comfortable

@nordicwilly6650 5 ай бұрын

Great point on calf strength. Seems like all of the running gurus neglect this. I have paid the price several times for this in form of calf strains

@beansandrunning 5 күн бұрын

I dont know- i am a female runner and tried calf raises at gym once and was able to do way more as my bf so I guess running itself is quite supurb calf training😂

@nordicwilly6650 5 күн бұрын

@@beansandrunning Good point, but it seems like running only trains the 1/2 of contraction versus the entire calf. I just know they seem to help me avoid calf strains

@mattgodkin2122 Ай бұрын

How applicable do you think these results are once strength gets beyond a certain level? I'm sure I could see some benefits from the plyometrics, but my 1RM back squat is already 40-50kg above the strongest participant at the end of the trial, while being around the same speed at the 5k. I'm wondering if I'd really see any running benefits from increasing my lifts beyond that point.

@RunSmarterwithBrodieSharpe Ай бұрын

Good point. I guess it’s about trying to enhance qualities as much as possible. If you are already lifting heavy but haven’t spent much time doing speedwork or raising your Vo2 max level then more time should be spent working on those other qualities.

@mattgodkin2122 Ай бұрын

@@RunSmarterwithBrodieSharpe Thanks! Great video.

@alanshrimpton6787 Жыл бұрын

Brodie, if your still watching comments. Could you advise on a calculation for a 1RM without actually doing it? I'm 59 and rather not physically push myself to performing one but I've seen by searching there are calculators or would you just keep adding weights until you can only do 5 or so.

@RunSmarterwithBrodieSharpe Жыл бұрын

I am always checking comments haha I love these questions keep them coming! I am not a serious S&C coach but I do know there are some calculations out there and if you know your 5RM or 7RM you can roughly guess your 1RM. But I’d recommend your last suggestion. Usually when it comes to a heavy set, you should complete the set feeling like you had 2 reps still in the tank before failure. That’s a really good indication you are on the right track.

@alanshrimpton6787 Жыл бұрын

Thanks@@RunSmarterwithBrodieSharpe If you decide to work this 80% range I assume you should do some lifts prior for warm up. Do you have recommendations or tell us what you do? I doubt these people in the test just did 5 reps. They surely did some warm up reps 1st?

@steventhorpe1492 Жыл бұрын

For the rest period of Complex Pairings, is the pairing of 2 exercises considered 1 set?

@RunSmarterwithBrodieSharpe Жыл бұрын

Hey Steven, I believe they are considered as 1 set based on my interpretation of the article.

@WU-ee3vs Жыл бұрын

are drop jumps, hops and hurdles classified as polymeric rather than power based training?

@RunSmarterwithBrodieSharpe Жыл бұрын

Good question. Plyometrics would require rapid explosive movement (say, continuously hopping on one leg). As you can see with my hurdle jumps, I am taking quite a long time from landing to jumping, so this would be power based. The drop jumps would be power too because I am taking a long time to squat down when I land before jumping. Sometimes I use the 2 interchangeably which I probably shouldn’t 😬😬

@Trailrunner1978 3 ай бұрын

Basically, I think pro runners today, even marathon runners , do more heavy weight lifting in base building period, example 5x5 squat, or deadlift. I've also heard advice for Olympic level endurance athletes goes more towards this kind of training. But you can't do this to close to a race. Then you have to taper of.

@RunSmarterwithBrodieSharpe 3 ай бұрын

I agree

@sublime9525 9 ай бұрын

Don't you need to train other body parts like shoulders, chest, arms, etc.? Because I read somewhere that some of these muscle groups also come into play while running long runs.

@RunSmarterwithBrodieSharpe 9 ай бұрын

An interesting topic. I definitely haven’t seen it pop up in the research, nor would I think it comes close to strengthening the lower leg. But I’ll keep an eye out. Nonetheless I think people should be working those areas for general health.

@sublime9525 9 ай бұрын

@@RunSmarterwithBrodieSharpe Thanks for the prompt response! I'm a recent migrant from the world of weight training to the world of running. Initially it felt like two days of strength training at the gym would suffice, besides running miles. But now it seems like if I am to train all of my major muscle groups, the no. of gym days may increase up to 4 days a week, haha! But I suppose I don't need to spend 1.5 hours in the gym like before, but just 30 minutes would be enough.

@mattnycum9316 Жыл бұрын

What was the frequency of the lifts and duration of the study?

@RunSmarterwithBrodieSharpe Жыл бұрын

Hmm exactly watch do you mean by frequency and duration? The video shows they did it for 6 weeks at 2 gym sessions per week. Does this answer your question?

@mattnycum9316 Жыл бұрын

Yes that’s it! Guess I just missed it. (It’s tough getting old!!) Apologies for the trouble - but thanks for the help! Cheers!

@matriaxpunk 2 ай бұрын

Why do you think kenyan runners just do high rep/low weight resistance training? I’m curious about your opinion.

@RunSmarterwithBrodieSharpe 2 ай бұрын

It would be an interesting study with just Kenyan runners. I do know that genetics play a big role in their ability to perform. And we know everybody has a different adaptive response to strength training. It’s clear with robust research that heavy strength is the way to go for the general population but segmenting it per ethnicity would be fascinating.

@matriaxpunk 2 ай бұрын

@@RunSmarterwithBrodieSharpe I think It's probably part of their culture too, they are pretty old school in their training. I was just wondering if they would be even better and faster if they trained more scientifically and with heavier loads. Would Kipchoge run even a faster marathon time if he started strength training more seriously and with heavier weights? Or would that detract from his current training?

@RunSmarterwithBrodieSharpe 2 ай бұрын

Definitely thought provoking

@riverludington3301 4 ай бұрын

There are many caveats to complex training not discussed in this video: 1) Complex training when done correctly relies on you having done at least 1 strength training cycle before starting 2) Complex training is never done with beginners, and a good coach will make you learn a lift like a squat with great form before ever asking you to combine it with a box jump or plyometric exercise 3) The benefit of power training is very clear for running shorter distances (think of sprinters) but is not clearly beneficial for endurance athletes. In short: Learn some traditional high-intensity Strength training first. Squats, Split Squats, Deadlifts, Lunges, Calf Raises, Toe Raises, etc.

@RossKempOnYourMum01 2 ай бұрын

Yes I don't think you'd implement this without periodisation. The complex group sounds like french contrast training.

@hardipchima7828 2 ай бұрын

Only 28 runners how wide would those confidence intervals be?

@RunSmarterwithBrodieSharpe 2 ай бұрын

Very true but since then, plenty of robust research pointing to the same conclusion

@FC-dv1eb 2 ай бұрын

Not enough people know how to squat/ deadlift properly. For the vast majority of runners out there, there is absolutely no need whatsoever into trying to go and start squatting and deadlifting heavy weights. Chances of injuries are so high, and ultimately for what? Unilateral work, Bulgarian split squats, hamstring Nordic curls, hamstring curls, glutes bridges, hip thrusts, lower back raises are much safer exercises and if done correctly will improve running performances and efficiency. 100% agreed with the soleus as this muscle is vital for runners. Unless running is your actual sport and you are a professional runner then stay away from heavy compounds lifts or if you do go and learn how to do them correctly or it will end in injuries.. A 5 minutes KZfaq tutorial isn’t enough how to learn how to perform these lifts correctly.

@RunSmarterwithBrodieSharpe 2 ай бұрын

Appreciate your input 💪 thanks for your comment