Percy Cerutty?s standards for runners, from marathoner to miler:
One-arm Swing @ 33-50% of bodyweight
Cheat Curl @ 75% of bodyweight (OK to use hips to initiate movement)
Bench Press @ bodyweight
Deadlift @ 2x bodyweight
Sit-ups: 3x20 on incline board with unspecified weight behind head.
With the exception of Sit-ups no sets numbered more than 5 reps. Runners lifted weights 3x/week in conditioning period, 1x/week as season approached, and none during racing. His athletes did a lot of hill running in sand (the dune was 80 feet tall). He suggested that one must train the entire body because ?all things tie together.? One should mix longer and shorter efforts. A mix of all systems should be done. Also recommended a raw diet.
He was WAY ahead of his time, and ahead of many "leading" coaches of today.