Muscles and Middle School

Welcome to our four-week weight training program. Check out @kidsofsteelpgh on social media and our weekly MOVE Monday e-newsletter for each week’s workout.

We’re excited to be part of your continued development as an athlete. This program is appropriate for middle and high school students but much like beginning any new exercise regimen, it is recommended to consult with your primary care physician. The emphasis for this training program is strength, power and getting stronger - making you a stronger runner. Upper and lower body development will allow you to become a more efficient and stronger runner across any event that you are preparing for. If you are training for an upcoming event, track and field or cross country season, you are addressing your cardiovascular endurance. Therefore, we want to address muscular strength and power within this training program. With the demands of your running schedule or training, following this twice a week strength training program will be enough to develop your muscular strength.

Each workout session can be completed in approximately 30-40 minutes and will be a total body approach. This will facilitate in you building a strength base that can be built upon as you continue to develop as an athlete. Introductory, functional movements that will prepare you for success on and off of the field will be the basis of each day and workout. By increasing core stability and strengthening major muscle groups, you will yield returns that will allow you to dig into that final kick on the last 200 meters of a race and remain stable on long runs.

You will need a couple of pieces of equipment to successfully yield results from this training plan. While a kettlebell or dumbbell would be the most ideal weight training equipment to utilize for this program, we encourage you to get creative. Weighted backpacks, a broomstick, a bottle of laundry detergent, or a book are all viable options for alternatives to provide resistance for you. Each day, we will go over possible equipment alternatives in the event that you do not have a kettle or dumbbell so if you do not have any weight training equipment, do not be discouraged. You will still be able to participate each day. Simply check out each video for equipment and exercise alternatives. Regardless of alternative, remain cognizant of your safety - wear shoes when working out, remain spatially aware and if you experience any pain, discontinue the workout. When selecting the weight for your movements, aim for a weight that you can complete for 8-10 repetitions. If you’re aiming for 8 reps, by rep 5 or 6, you should be challenged. You should not be able to complete 15-20 repetitions with the weight you are using.

Champions are made in the off-season. This is the opportunity to get stronger on the track or course by working hard off of it.