Strength Training for Ultrarunners with Sarah Scozzaro and Nicole Rasmussen | Koopcast Episode 142

Episode overview:

Coaches Sarah Scozzaro and Nicole Rasmussen discuss why and how to start an off season strength training program with practical examples.

Episode highlights: 

(13:55) Workload bandwidth: train your strengths closer to your race and your weaknesses further away

(49:32) Maintaining strength: cost-benefits, sleep, recovery, benefits of 5-10 minutes in the gym

(57:52) Health benefits: lifestyle, bone density, strength for aging athletes, benefits for women

Our conversation:

(0:00) Intro: strength training during the transition phase of your season

(1:52) Banter: Jason needs to start doing deadlifts

(5:10) Setting up strength training: the transition season, ideal timing for working with athletes

(7:02) Taking advantage of the transition season: Sarah on base building, evaluating weaknesses from last season

(8:37) Taking advantage of the transition season: Nicole on different athlete approaches, planning ahead

(12:51) Seasonal opportunity: approaching strength training as stress decreases

(13:55) Workload bandwidth: train your strengths closer to your race and your weaknesses further away

(16:42) How to start strength training: running comes first, strength training and running volume are inversely proportional 

(20:03) Have a plan: timeframe, gym literacy 

(21:25) 8 rep max, getting comfortable with movements

(23:10) The right gym setup: investing in weights, you need more than time under tension

(26:04) Equipment: dumbbells, bands, creativity, exercises

(29:30) Sarah’s pitfalls to avoid: too much intensity, invest in appropriate form

(33:37) Nicole’s pitfalls to avoid: plan to progress, body weight exercises, too much volume, have goals

(37:19) Minimum effective dosage: 30 minutes a week is plenty, strength to support running

(40:50) Balancing strength and running: priorities, breaking up the season

(44:58) Strength throughout the season: adjusting frequency and volume, exercise placement 

(47:20) Volume currencies: running versus strength training, low reps at high weight

(49:32) Maintaining strength: cost-benefits, sleep, recovery, benefits of 5-10 minutes in the gym

(53:00) Strength training adaptations: rapid gains and losses, maintenance, examples

(57:52) Health benefits: lifestyle, bone density, strength for aging athletes, benefits for women

(1:02:25) Health and performance: you can have both, longevity in sport

(1:04:00) Banter: progress on Jason’s deadlift, realistic advice 

(1:05:47) When to start: the transition season, any age

(1:06:39) Wrap-up: Sarah’s research, where to find help with strength training 

(1:07:31) Outro: key takeaways, podcast updates with Stephanie Howe and AJW

Additional resources:

Sarah’s article on home setups

Sarah’s IG

Previous podcasts with Sarah and Nicole

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

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There Is No Off-Season-A Coach Roundtable (2021) | Koopcast Episode 143

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Coaching Roundtable-Avoiding a Crisis of Confidence, Crewing and Training Camp Volume with CTS Coaches Chantelle Robitaille and Ryne Anderson | Koopcast Episode 141