I want to continue strength training while I train for several endurance races (road 10k, obstacle course race, marathon) through February of next year. I came across a post by Pavel Tsatsouline called “The Rule of 10 Reps.” It’s based on the principle of lifting heavy but not hard. The goal of the program is to build as much strength as possible while staying as fresh as possible for your sport. It’s a program for athletes.
Key points are:
1-Use two to three global compound exercises (e.g. deadlift and bench press)
2-lift 3 times per week. Do conditioning
3-Focus on sets of 2 or 3 reps
4-In all cases, complete approximately 10 reps per lift per workout (e.g. three sets of three, five sets of 2, etc)
5-Never train to failure
6-Rest 5 minutes between sets
7-Finish your workout feeling stronger than when you started.
Any opinions regarding this program?