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 Romanain Deadlift. About a month ago, I chatted about deadlifts.  Romanian Deadlifts (RDL) are a great way to really work the posterior chain, which helps us to move propel forward. If we strengthen the posterior chain, this will help us to run faster, which is what we all need heading into our triathlon season.

What is the difference between a deadlift and a Romanian Deadlift? The deadlift is when the athlete starts the movement, by picking the bar up from the ground and brings the bar to their hips. The RDL is when the athlete starts the movement at full extension in the hip and lowers it slightly pass the knees.