hippy dippy do dippy wrote:
Lifting weights does not convert to faster racing. You get faster by running faster. At worst, lifting weights increases your chance of injury. At best, you add unnecessary muscle mass which will slow you down.
Naaa
hippy dippy do dippy wrote:
Lifting weights does not convert to faster racing. You get faster by running faster. At worst, lifting weights increases your chance of injury. At best, you add unnecessary muscle mass which will slow you down.
Naaa
Bump for SomeWeirdSin
I've been reading a ton on Strong Lifts and am leaning towards this type of program.
The only thing is I feel that doing 5 sets is a little too much. I feel that doing 2 warm up sets and then 3x5 of your work set would be better, instead of the 2 warm up sets and then 5x5 of your work set as the program lists.
Am I right or would the 2 warm ups and then 5x5 of your work set approach be the way to go?
SomeWeirdSin wrote:
Here's a very solid all-around lifting routine to get you started. You may want to add a few lifts specific to your weaknesses.
weeks 1-2 10-12 reps 3 sets
weeks 3-4 8-10 reps, 3 sets
weeks 5-6 6-10 reps, 4 set
weeks 7+ 5-6 reps, 5 sets
restm45-60 seconds between sets. The time between sets is what seperates functional strength from massy football player strength--they take 2-3 minutes.
NNothing comes for free--you'll need to get mass to get stronger. but 1-2 pounds of mass in the right place is well worth it, and that's all you should expect to retain long-term from a signle summer of lifting.
Control the weight slowly through the positive and negative (except on cleans). Focus on learning proper form. Use free weights whenever possible--prioritize dumbbells over barbells. That'll help work stabilizer muscles, develop coordination, and make sure that you are working in natural motions.
4 days a week, 40-60 minutes should be plenty.
Warm up with a jump rope/core routine. Do your main run after your lift.
Monday/Thursday: pull
pullups
cleans
lat pulldown
seated rows
one-armed rows
curls
forearm curls
Tuesday/Friday: push
Squat varieties to choose from: front, rear, one-legged
Deadlift OR step-ups
forward lunges
side lunges
leg extensions
leg curls
calves
Bench OR incline bench
triceps
Sample core/jump rope routine:
500 standard skips
30 situps
30 obliques
30 crunches
30 fish flops
15 donkey kicks either side
30 leg raises
500 skips--1 leg at a time
repeat core
10x: 1 skip left leg, 2 skips right, then reverse
10x 2 skips left leg, then 3 skips right, then reverse
core
pyramid from 1-10 on skips: that means 1 skip left leg, 1 right, 2 left, 2 right...all the way up to 10/10 and back down to 1/1.
Awesome post.
DoctorWatts wrote:
Bump for SomeWeirdSin
Or anyone else for that matter who can answer my question on the first page...
Bump, Again to those questions
DrWatts wrote:
DoctorWatts wrote:Bump for SomeWeirdSin
Or anyone else for that matter who can answer my question on the first page...