When it comes to strength for any athlete; this type of training needs to be planned out around your competitions and just like the training for your sport (ex: running), what you do in the gym should flow with and reflect the different periods of run training/recovery.
What you do in the gym should also reflect your goals and should not be complicated. I often see people in the gym trying to do some pretty elaborate moves involving two or more pieces of equipment and an apparatus or 3 movements in one exercise, trying to save time.
Be sure that the movements you are doing correspond with your sport and with what you are trying to accomplish in the gym (ex: increase power, or increase reaction time). And this is where a lot of the time; less is more. Start with simple movements and be sure that they are executed well! This will ensure a very solid foundation of strength!
Be sure to use mirrors and understand the movements you are doing so that you can monitor your technique! If you are unsure about exercises or a workout plan that you are using, make an appointment to go over your routine with one of our Personal Trainers! We are here to help!