My FULL Lifting Plan as a D1 Athlete

Описание: Advice for runners surrounding lifting! One of the most overlooked aspects of distance training, yet EXTREMELY important. Today, I'm sharing with you everything I know, for free.

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/-- SUPPORT THE CHANNEL (and yourself) --/

NordStick:
https://amzn.to/4cuYOxu

Supplements that support my hard training:
https://1stphorm.com/trentonsandler

Other products I use:
https://shopmy.us/trentonsandler

I have MERCH??
https://lsu.nil.store/collections/tre...
There's more on Athlete's Thread, B-Unlimited, Breaking T, Campus Ink, and Rally House...wow.

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Good Lifting Tutorials

Bulg. Split Squats:    • How to do the BULGARIAN SPLIT SQUAT! | 2 M...  

Nordic Ham Curls:    • How to Do a Nordic Hamstring Curl  

Back Squats:    • How to do the BARBELL BACK SQUAT! | 2 Minu...  

Single Leg RDLs:    • Dumbbell Single Leg RDL  

Curtsy Lunges:    • How To Do Curtsy Lunges The RIGHT Way  

Standing Hip Thrusts:    • Standing Banded Hip Thrust  

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I also exist elsewhere...

Instagram:
  / trentonsandler  

TikTok:
  / trentonsandler  

Business Opportunities:
[email protected]

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sfx/vfx from Pixabay and Vecteezy

Sources
(1) Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018). https://doi.org/10.1007/s40279-017-08...
(2) Blagrove, Richard C.1,2; Brown, Nicola3; Howatson, Glyn2,4; Hayes, Philip R.2. Strength and Conditioning Habits of Competitive Distance Runners. Journal of Strength and Conditioning Research 34(5):p 1392-1399, May 2020. | DOI: 10.1519/JSC.0000000000002261
(3) Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J. et al. Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med 54, 895–932 (2024). https://doi.org/10.1007/s40279-023-01...
(4) Hamner, S. R., Seth, A., & Delp, S. L. (2010). Muscle contributions to propulsion and support during running. Journal of Biomechanics, 43(14), 2709-2716. https://doi.org/10.1016/j.jbiomech.20...
(5) Roig M, O’Brien K, Kirk G, et alThe effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysisBritish Journal of Sports Medicine 2009;43:556-568.
(6) Blagrove, Richard C.1,2; Brown, Nicola3; Howatson, Glyn2,4; Hayes, Philip R.2. Strength and Conditioning Habits of Competitive Distance Runners. Journal of Strength and Conditioning Research 34(5):p 1392-1399, May 2020. | DOI: 10.1519/JSC.0000000000002261
(7) Lenhart, Rachel, et al. “Hip muscle loads during running at various step rates.” Journal of Orthopaedic & Sports Physical Therapy, vol. 44, no. 10, Oct. 2014, https://doi.org/10.2519/jospt.2014.5575.

Shoutout if you read this far lmao

0:00 Intro
0:15 Disclaimer
0:42 Why Lift?
1:13 How Should I Lift?
2:52 Day 1
4:20 Upper Body and Core
4:45 Day 2
5:29 Other Important Findings