Need General Help Re: Female Routine

[archive_1911]

Ladies,

I've been asked for help with redesigning a routine for a female. A couple of problems though; not only do I know nothing about female training habits, preferences, etc. but, this individual is an avid marathoner.

1. She is small and thin as you would anticipate (guessing 5' 4" and 105 lbs.) and employs a traditional marathon training schedule (i.e. graduates "up" in mileage over an extended period of time until race day approaches).

2. She currently performs strength training 2x a week, 60 - 90 minutes per session and seeks to maintain that schedule. She trains in a gym so she has access to all necssary free weights and machines. 1 day upper and 1 day lower per week.

3. 30 years old, very good dietary program, sleep patterns and lifestyle.

4. AAS is not an option.

5. General goal: continued strength gains in the hams, quads, glutes and very importantly, the lower back while "balancing" upper body gains.

It's simply "time for her to change up" (her words) and that's where I need the help. Based on the information provided do you have any thoughts? If you need more details let me know and I will try to provide them.

Thanks in advance.

Later,

[Ula]

What kind of a routine does she have now?

[archive_1911]

Ula,

Unfortunately, I don't have the specific breakdown of her current strength training routine (excercises, set/rep count, etc.) I will try to get that. As stated in my initial post all I know is she is using a two-day split, one upper and one lower-body day per week.

Later,

[Badkins21]

From the personal training I've done at the YMCA back home and at the Gold's Gym here at school, at first glance, especially for a marathoner (damn those people are impressive!), I'd suggest a circuit type of training...again, I don't know how many sets she usually does, or if she's already doing this...but if she's not, tell her to try going through about 8-10 lifts, one for each bodypart, back to back to back, etc. This will keep her heart rate up, increase muscle endurance, without causing "too much" hypertrophy which would make 26 some odd miles a lot harder...

For example, a set of 10-12 reps of lat pulldowns, bench press, bicep curls, tricep pushdowns, and on and on...

Just my 2 cents, hope it helps... [img]/infopop/emoticons/icon_razz.gif[/img]

Gig 'em, B$...

"Why, they ask?? Because there's nothing I fear more than being ordinary...!"