Weight Training for Running/Soccer

[theBruiser500]

So I'm running a marathon, and I want to be an amazing frissbee and soccer player. What sort of weight training should I do in the gym? Right now I do deadlift (is that lower back or legs?), front squats and normal squats with weights, and without weights. For calves pylos seems like a better thing to do then calf raises.

[Green Kool Aid]

there is no reason for a marathoner to do plyometrics.

training to be a marathoner and a soccer/frisbee player really aren't very complementary. maybe change your goal to running a relatively fast 5k or something, as i think that would be a better way to go about things.

[theBruiser500]

my maingoal is frisbee soccer, runningfast,jumping high. but i think i can do the marathon also without hurting that training

[SmileyEH]

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my maingoal is frisbee soccer, runningfast,jumping high. but i think i can do the marathon also without hurting that training

[/ QUOTE ]

you can't. DANNY STOP TRYING TO RUN A MARATHON.

[skunkworks]

You can't train for a marathon without hurting that training. Trust me, I've done both. Running long distances beats up your body and depletes energy stores, which gives you less explosiveness and performance when you hit the weights and forces you to take more time to recover. I think it really affects it most in the recovery, not to mention the fact that marathons require slow-twitch muscles and you're looking to improve the fast-twitch stuff.

[tdarko]

Bruise,

Running a marathon typically takes 12 weeks of building a base. Once your base is built it is 16 weeks of marathon training and during your mileage your weight training will be necessary and certainly enough to keep you strong but not nearly enough to physically change your body. A runners weight workout is done only for the resistance training.

You need to also know that soccer and I am assuming frisbee (I don't know that sport) will suffer form marathon training b/c of the type of training you would then be doing. When you go on long runs for months and months you will have trained your slow-twitch muscles and actually have become slower, until you train you fast-twitch muscles again with sprints etc. You can curb this somewhat this speed training during your base building with 400 meter repeats once a week but once you get into your marathon training its going to be all about logging the miles and not necessarily all about how fast and because of this your quickness and speed on the soccer field will suffer.

[tdarko]

skunkworks,

blah.

[Colt McCoy]

Bruiser,

As pointed out by others, this is a far from ideal way to run a marathon or optimize frisbee/soccer performance. Howqever, if you insist on doing this, there are a number of low-mileage running programs on the web for marathons and ultramarathons.

Typically when training for long races, most of the real work is really done in one long training run at the end of the week, with a few shorter maintenance runs done during the week. A good compromise for your purposes might be to just replace some or all of those shorter runs with other speed training like sprints and shuttle runs. At the end of the week do your endurance run, starting with a shorter run (depending on your current fitness level) and making that one weekly run longer over time until it's at least 20 miles before you run the marathon.

[Thremp]

Bruiser,

For soccer/frisbee keep doing squats except just start doing more with maximal weight. Drop the unweighted. You'll get enough of that from once of a week of plyo.

[Green Kool Aid]

bruiser,

i had the same dillemma for three years in high school between being a miler and a basketball player. i finally realized you can't train for both at the same time, and i wasnt very good at basketball.

if you want to do the marathon, train for the next few months, then decide to focus on soccer/frisbee. or, just ditch the whole marathon idea.