Strength Training

Each off-season I make a resolution to myself to do more strength training, but have yet to find a workout that works for me. Nonetheless, I believe it to be helpful and I'm trying to figure out how I can do it without it boring me.

I found this good knowledge to have when it comes to strength training:

UPPER BODY

Upper body exercises reduce the amount of oxygen you use when running, lowering your heart rate and improving your endurance. Always maintain proper form when exercising
– even when fatigue has set in. Do 3 sets of 15 reps of each of the following exercises:
• Incline Dumbbell Presses
• Lat Pull-downs (handle only)
• Upright Rows
• Dips
• Biceps Curls
• Regular and Reverse Crunches
* Workout specifics: Do lower body exercises 2 times per week, immediately following your hard runs. Do the upper body portion 2 to 3 times per week, on alternate days. Rest 90 seconds in between lower body exercises and 60 seconds in between upper body ones. You may choose to do abdominal exercises in between upper body sets.

It comes from Brendan Brazier's article in a Canadian publication called "beyond Fitness: Strategies for a Total Body Workout."