How do I lift to gain strength but NOT size?

[Fake Kenyan]

I know, its a different type of question than you guys are used to. I am a track runner, who competes in events that require equal mixes of endurance and speed. I need to get as strong as possible without gaining muscle mass or weight.
So, how do I lift so that I can gain strength, but not size? Any special techniques? I've heard that if you lift very heavy weights for extremely low reps, say 4-6 reps per set, that you can gain strength, but it isn't enough reps to produce a size gain in the muscle. Other times I've heard to do the opposite, lift light weights many times, like 15-20 reps because the light weight won't allow your muscle to grow much.
Any help guys? I've got the training part down pretty good for running, but want to use weights to help me become quicker and more efficient, but any muscle mass I put on won't help my endurance. Thanks in advance.

 

[Zander1983]

Don't eat more than your maintenance calories and the amount of muscle you gain will be kept to a minimum, regardless of the way you're lifting. You might still gain some lean muscle, but it will be fairly minimal compared to what you would if you were eating lots.

 

[ANABOLICK1]

What is it about Kenyans that seem to completely dominate in long distance running?

 

[coolcolj]

You want to do 1-3 reps regardless of the weight and take longer rest periods - in the 3-5 min range. Low set count

 

[nanotitan]

Try using the Max Effort techniques used by Westsiders.
Once a week, work up to a 1-3 rep max in the goodmorning, squat or deadlift. Usually they follow this with hypertrophy sets but you can probably keep those to a minimum (unless you have any weaknesses to take care of). Since you are a track runner, I'm assuming you aren't a very advanced lifter so you need only change the exercises every 2-3 weeks. Max out on goodmornings for 2 weeks, then switch to a squat of some sort for 2 weeks, goodmornings again, another squat, then maybe goodmornings or deadlifts. Good luck!

 

[collegiateLifter]

due some kind of maximal/ explosive strength work. Relative strength protocols are adundant, on its own 5x5 comes to mind....

Ultimately kcall restriction is key

 

[endpoint]

I cant see what the real issue is.

If you dont have a weight class to make then its not an issue..unless you get slower.

keep the reps low......real low like CCJ said

work your core like there is no tommorow. Your core and hamstrings will be of vital importance. A strong core will give you better running form.....and the abillity to train in the weight room heavy.

 

[T-Rage]

What is it about Kenyans that seem to completely dominate in long distance running?

Their genetics. Their bodies tend to be quite lean and long yet strong. Seems like the perfect body to train for long distance running.