KoopCast Strength Training Masterclass with CTS Coaches Sarah Scozzaro and Nicole Rasmussen #213
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Jan 19, 2024 CTS Coaches Sarah Scozzaro and Nicole Rasmussen share insights on setting up a strength program for ultrarunners. They discuss programming for performance goals, scheduling, relevant exercises for running, and the importance of tailoring workouts to individual needs. The discussion emphasizes injury prevention, performance enhancement, and balancing strength training with running volume.
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Strength Training Frequency
- Aim for 2-3 strength training days per week in the early season for optimal results without hindering running.
- This frequency provides a robust stimulus while accommodating athletes' busy schedules.
Scheduling Strength Training
- Prioritize strength training on hard running days and ensure easy days remain easy.
- Focus on the primary training goal, prioritizing either strength or running based on the season and individual needs.
Mid-Season Strength Training
- In the mid-season, reduce strength training to 2 days per week, focusing on 8-12 reps for 3-4 sets.
- Maintain strength and power with variations like kettlebell work or single-leg exercises, resting for 45-60 seconds.