This is specifically for lifting for runners, but I suspect there will be mutual ground in other sports and activities.I’m still working on figuring all of this out, and maybe some of you can contribute, but hopefully this can be helpfull. There has been much written on this topic, and for the most part I think it is garbage.This isn’t for the person who jogs a couple times a week, but for people reasonably seriously into it. I’m sure some of you know people who are into endurance, who you’d like to get into lifting, and I think you’ll have a much better time if you get it actually getting it working for them. Since weight is a major disadvantage for most of these, especially running, you’re not going to get them to bulk, if they’re medically underweight get them to the healthy range, otherwise it’s pretty much going to be nueral adaptions and carrying less fat at around the same weight.
Okay first the days for strength training. If they have a rest day, leave it as a rest day, they are pretty important for recovery. A day with a long run or equivelent is also not going to be a good day for strength training. Otherwise just pick some days throughout the week. The number of strength training really depends on how much time they have, I think it’s best to keep volume per session low, and split it up over as many sessions as you can, but for some they may only have time to do a couple strength sessions per week. You want as long as possible between the day’s strength and endurance sessions, one in the morning, and one in the evening (I don’t think training too soon before bed is ideal), however you’ll have to adjust based on schedule, at the least you want to get a meal in inbetween. I prefer strength in the morning and endurance in the evening, but I don’t think it really matters.
The training itself, excluding warm ups, a couple sets of triples (1 set of triples for deadlifts), muscle gain is going to be limited so you might as well go more on the strength side, and volume needs to be kept low. Quad dominance is something that should be watched out for, as it is fairly common in runners, I have 1 set of deadlifts for every 2 sets squats which helps avoid that. So sample work out might be
2 sets of squats, 2 sets of row, 2 sets of bench, and 1 set of deadlift (plus warm up sets).
Progression, honestly with a high volume of endurance work you’ve got to be flexible. Some days the weight will just need to go down. You won’t be upping the weight very often other than initially, but do it when you can.
There’s probably put to put but that’s the main things that come to mind