Ahh, March. . . . That wonderfully expectant time of year when we all get a little antsy to get back out there, to hit the 5K circuit again, to anticipate the longer days. The groundhog predicted an early spring this year, and Daylight Savings Time will begin earlier, so there’s nothing to stop us from savoring the darling buds of May (apologies to Shakespeare and his Sonnet XVIII).

But alas, here I am to tell you. . . get back inside!!!

Yes, dear Groovesters, too many of you head out for track workouts and fast races without having done your Indoor Homework. I am talking about weight training.

Why, oh why, do runners disrespect the dumbbell? Scoff at the Cybex? Belittle the barbell? Sigh. . . .

While I wholeheartedly agree with the concept of Sport Specificity Training, I also endorse and strongly encourage folks to embrace the concept of Balance. If you remember your definition of fitness (see July 2004 Soapbox if not), you know that you need to train for muscular strength and endurance as well as cardiovascular endurance in order to be fit.

So, after a quick glance at the July 2004 Soapbox to see WHY, let’s talk about the HOW of weight training. (A further discussion of weight training is also found in the September 2004 Soapbox.) Below is a yearly guide to weight training that assumes that the competitive portion of your season is the summer. This guide is based on Periodization Principles and assumes that you are doing 2 or 3 days of weight lifting per week.

A FEW STARTING POINTS:

• Since I am fairly certain that none of us will have the goal of looking like Arnold in “Pumping Iron,” there is no need to make a big production of the weight training. Some of you may have heard gym guys talking about “chest and shoulder days” or “shocking the biceps.” This method is not for us, as it has a different goal in mind. Therefore, I recommend doing a full-body routine, rather than choosing one or two muscle groups to focus on per day. What this means is that you will choose 5-7 exercises (one exercise per major muscle group), and those exercises will be your routine for one whole month.
• This guideline is a very rough overview of weight training. For instance, I have assumed that the competitive period is the summer. Well, I realize that (a) not everyone reading this column will be competing, (b) not everyone will have the same competitive season if they do compete, and (c) some people might be aiming for two peak periods in the year. So my goal here is simply to show the overview, not dictate one method for everyone.
• The main point here is to notice that there are cycles. Just like with your cardio training, you can’t do the same workout all the time and expect to improve. You need to have easy days and hard days, easy weeks and hard weeks, and easy months and hard months. So notice how the workouts will vary every four to eight weeks. You can always shift the schedule up or back to coincide with your competitive period, if needed.
OK, so here is a basic overview of how a full year of weight training would look. Ideally, you would begin this program in September, which for this article I am assuming is the beginning of one’s “Off Season.”

JAN: 3 sets of 6 reps, heavy weight
FEB: 3 sets of 4 reps, very heavy weight
MAR: 3 sets of 6 reps, heavy weight
APR: 3 sets of 8 reps, moderate to heavy weight
MAY: 3 sets of 10 reps, moderate weight
JUN: 3 sets of 12 reps, moderate to easy weight
JUL: 3 sets of 12 reps, moderate to easy weight
AUG: Off
SEP: 3 sets of 10 reps, moderate weight
OCT: 3 sets of 8 reps, moderate to heavy weight
NOV: 3 sets of 8 reps, moderate to heavy weight
DEC: 3 sets of 6 reps, heavy weight

Now, to further illustrate the above point about “one exercise per major muscle group,” here are some examples about how to cycle the actual exercises themselves.

JANUARY: Leg Press, Abduction, Adduction, Lat Pulldown, Military Press, Curls
FEBRUARY: Squat, Lunges, Chest Flys, Pullups, Front Shoulder Raise, Dips
MARCH: Butt Blaster, Abduction, Adduction, Back Extension, Cable Row, Shrugs

Got it? Just change it up every month for best overall fitness results.

Remember that this overview is just a starting point and a rough outline! Take the concepts and apply it to your own goals. By incorporating weight training into your overall fitness agenda, you will be more than ready when you do head out the door to tackle the racing circuit.