Jen Rulon

If you are a runner or a triathlete, you should know who Alberto Salazar is. If you don’t, you have been living under a rock. Alberto Salazar is well known for being one of the best long distance runners in the world. Currently, Salazar coaches for Nike Oregon Project. Here are some of his accomplishments:

  • In 1980, he clocked the New York Marathon in 2:09.41
  • In 1981, he set a world record for the marathon in 2:08.13
  • Outdoor 10k in 27:25.61
  • Outdoor 5k in 13:11.93

I started a strength program for runners, as they are heading into the marathon/half marathon season coming up and I am ALREADY seeing  such AMAZING gains with them. We are specializing specific lifts (with a bar) and building strength each week off of those lifts, and then adding a little bit of High Intensity Training work to the workout. This is what I observed in those 4 weeks:

  • Stronger
  • Much more confident
  • Nagging injuries are gone!
  • Developing muscles in the arms, back, and legs!

Why do I bring up Alberto Salazar? An article was written about Alberto Salazar and his Nike Oregon Project and their strength training program! Here is a quote from Garrett Reim and the article, “To make it to the next level, strength training is a must.

Today, let me give you my “Rulon Rules” to a Deadlift. Deadlifts are a fantastic overall workout, IF done correctly. I am a big fan of Romanian Deadlifts (RDL), but some athletes have a hard time doing the RDL’s due to tight hamstrings.

What muscles do deadlifts work? Boy, what muscles do they NOT work? Here you go:

  • Trapezius Muscle
  • Latissimus Dorsi
  • Gluteus Maximus
  • Hamstrings
  • Quadriceps (All 4 muscles)
  • Erector spinae – Stabilizers of the lower back
  • Rectus Abdominis
  • Obliques