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KoopCast
Strength Training Masterclass with CTS Coaches Sarah Scozzaro and Nicole Rasmussen #213
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.
01:41:14
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Quick takeaways
- Incorporate heavy compound movements early in the season for strength and power development.
- Adjust strength training frequency and intensity to align with increasing running demands.
Deep dives
Early Season Focus: Strength Training Programming
In the early season phase, athletes focus on heavy compound movements like squats, deadlifts, and lunges for five sets of five reps with 90-second rests. The emphasis is on building strength and power in the off-season to prepare for the race season. Athletes train two to three days a week with full-body workouts, prioritizing strength before running sessions to maximize performance gains.
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