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4-0-1 tempo....first number is seconds for the eccentric phase, second number is seconds for a pause, third number is seconds for concentric....
Squat...4 seconds slow decent, 0 no pause, 1 second explode up.
If you pause at the bottom you lose the eccentric/concentric chain ie: you lose the stretch reflex. So, on the return up (concentric phase) the first part of the lift is dependant entirely on the strength of the muscles without the stretch-reflex helping you. There really is no best way. It all depends on what you are training. A pause would train strength at the bottom of the lift. Since you're not a powerlifter or Olympic lifter you don't really need to worry about it so just stick with 4-0-1.
Rep ranges: I pick a broad range because those who have never lifted before should really stick with something relatively high as they will improve more with volume of total training than intensity. So if you are a novice stick with 6-12 for a while, 8-12 weeks. Once you feel confident enough then head down to where the real iron men play: 1-6 reps.
Everything I post here is of course just suggestions. If you really want a periodized program taylored to your needs e-mail me:
Oh....To fix the inward move of the knee try adding X-band or resistance band walks in your warm-up. (google it) Also good for IT band issues.
Alan
Runningart2004,
Can you please tell me the proper technique for performing the RDL? It seems like that everytime I do it my lower back is being worked out versus my hamstrings/glutes. Is it okay to allow the back to very slightly straighten up OR is it a huge no-no and to keep the natural curve in the back at all costs? If I go even a couple inches below the knee, my back starts to slightly straighten because my hamstrings are pretty inflexible (which I allow to happen, although I don't go any lower as I actually go from slight straightening to start rounding my back). Could this be causing the extra load on the lower back? Thanks.
You will feel fatigue in your weakest link.
The RDL is a hamstring and lower back exercise.
You want to focus on keeping a flat back. Your upper back follows your shoulders which follows your head which rounds the back, which is a no-no.
RDL: keep knee slightly bent.
SDL: straight leg deadlift. Leg straigth, shifts load to back.
So, keep knees slightly bent at the same angle through the movement. As a tight distance runner you should just drop down until you feel the hammies tighten up...right around knee level or a little below. Then THRUST forward from the hip/glutes. It's really a matter of practice so you learn how to really engage your hips/hammies.
Solution to your problem: Bend the knees just a little bit more and lower the weight. Practice, practice, practice.
Alan
Runningart,
I started your strength program when I was injured and not running for a month. The sessions felt good. But now that I'm back running again and building my base, my sessions have been mediocre at best. I can't lift as much when I not running.
Moreover, after doing a tempo in the morning, my evening weights/plyo sessions were kind of lousy. I tried switching over the strength sessions onto easy days, and the quality has improved a bit (although still not close to what I was doing when I was injured), but now I running about 10-15 secs slower per mile on my tempos that I run the very next morning. What say you? Do I keep going at it and eventually my body will adapt OR will I be feeling not 100% during either my tempos or weights/plyo sessions?
Blargh wrote:
You're an idiot. Y'all is a contraction for "you all".
Ya'll is not a contraction for anything. Its nothing.
OK contraction king, ya'll meaning "ya will" follows the exact same logic as "you'll," which is common- not even provincial- usage, only it uses the informal "ya" instead of "you." So YOUR an idiot (irony intended).
Anybody does this ? :
Running, and all forms of sustained aerobic activity, diminish strength and power. You can't get around that. By comparing strengh/power w/o running to strength/power w/running you are comparing apples to oranges.
Your tempos are slower the day after doing strength/plyos. This is to be expected. This is why you CONSOLIDATE your stresses. You are still fatigued from the strength/plyos. Runners tend to think of fatigue in terms of endurance, but never strength/power. Reduce the strength/power in your legs due to a session the day before and you reduce the strength/power (ie: speed) available during your tempo run. Go do 50x:30s sprints with 90s recovery the day before a tempo and see what happens to that tempo.
Consolidate your training. Your strength/plyos will be lousy at first. They will get better eventually and even surpass your first results, but never as good as they would without the running.
Tempos in the morning. Weights/plyos in the evening. Rest is most important. When it doubt use more. At least 90s between all exercises. 3:00 would be better for full CNS recovery. Given your situation (feeling like shit during your strength/plyos) I would increase the rest to 3:00 between exercises and reduce the volume. After 30 minutes....get out of the weight room. So if you did Squat, Bench, Row 2 sets of 10 with 3:00 rest between all...that would take around 24 minutes with that much rest, add in a box jump or split jump and you have your 30 minutes right there.
KISS...keep it simple stupid.
Remember strength = intensity, not volume. Even one set of one rep will produce results if progressed over time.
Alan
I'm a fan of this thread and thought that those who are following it may be interested in a page I prepared for the Colorado High School Coaches Association clinic last week.
http://www.coachjayjohnson.com/chsca-clinic/
Lots of free videos and I hope that people who've paid money for our DVDs aren't annoyed that we're giving some content away for free here, but it's good karma.
...and IMHO Alan/Runningart2004 know's what he's talking about...
Jay's videos are a great place to start if some runners are scared of iron. Mostly because him and Mike really explain the process well and explain why strength is important.
Alan
Alan/Running Art,
If someone's schedule forces them to do their workout run in the PM should they do the strength/plyos in the AM or the next morning? Can you please advise?
Also, RunningArt, what is a good number of reps to shoot for on all those exercises and should it be pretty heavy?