Ladies, I need your assistance. Urgently.

[BlondBomber]

Hello. Tomorrow, I am going to go to the gym with a friend to her university gym to advise her on a workout routine.
My problem is that I am not as very knowledgable with weight training in regards to women.
I normally help fellow men, and instruct them to base their routines around heavy benches, deadlifts, squats, row, etc.
BUT, my friend is running cross country for CSU San Marcos, and obviously has different needs.
I know that a woman that is a non-runner can benefit from these core lifts, but I know that because of her running (she practices Monday-Friday, and has a meet every Saturday), she needs to make sure she can recover from her cross-country workouts.
My friend is determined to workout, which I find quite admirable, because if I ran that much I doubt I would be so disciplined. So I want to give her the best advice possible.
What do you ladies recommend that I have her do?
Thank you, in advance, for your help.

 

[courtneybcca]

well men and women dont need to train any differently... what are her goals? being that she is a cross-country runner in order to gain any size she would have to get in a lot of calories to do that... also you have to take in account that she can over-tax her leg muscle to much because she might be to sore to run the distance that she does... I am sure sassy will have some better suggestions but I think I would think about a circut training type high reps, low weights so that she doesn't get sore..

 

[MsBeverlyHills]

I agree w/Courtney- women can train the same as men. Re your new gym buddy- I would teach her the core lifts just like Bill Starr did with his FB athletes. Check out the 5x5 sticky in the weight training board.

 

[nikkita]

I think her workout must be focused on gaining strenght and resistance, (together with her diet). There are many people in my gym who are runners and although they not train as heavy as bodybuilders, their routine is very agile... mainly done on body weight for resistance exercises such as pullups, pushups...

hope this helps

 

[BlondBomber]

Thanks for the replies.

She is in season right now, so gaining strength/power is not her concern. When she competes at the 800 in track next semester, I will definately have her doing heavier compound movements to build explosive speed.

I went with her to her univeristy gym yesterday, and formulated her routine around what I saw available.

This is what I came up with:

Circuit: (completed 3-4 times)
1. Hammer Strength Incline Press: 15 reps
2. Hammer Strength High Row: 15 reps
3. Hammer Strength Shoulder Press: 15 reps
4. rope pushdowns: 15 reps
5. DB curls: 15 reps

I omitted all leg work because she runs every morning, and has a meet every Saturday, which not leave tome for recooperation.

 

[The Shadow]

Thanks for the replies.

She is in season right now, so gaining strength/power is not her concern. When she competes at the 800 in track next semester, I will definately have her doing heavier compound movements to build explosive speed.

I went with her to her univeristy gym yesterday, and formulated her routine around what I saw available.

This is what I came up with:

Circuit: (completed 3-4 times)
1. Hammer Strength Incline Press: 15 reps
2. Hammer Strength High Row: 15 reps
3. Hammer Strength Shoulder Press: 15 reps
4. rope pushdowns: 15 reps
5. DB curls: 15 reps

I omitted all leg work because she runs every morning, and has a meet every Saturday, which not leave tome for recooperation.

WHAT IS THE TUT INTERVAL FOR THOSE SETS OF 15?

 

[BlondBomber]

WHAT IS THE TUT INTERVAL FOR THOSE SETS OF 15?

I don't know what a "tut interval" is, but she performing the exercises in succession, resting a minute or two, and repeating the same sequence.