cerutty strength training , i wanna try.

oh and is the one-arm swings literally just holding a dumbelland swinging it back and forward along the side of ur body while standing ? wat muscles does that work?

The correct strength training program for runners is:

1. squat or deadlift

2. pushup, bench press, or overead press

3. pullup or pulldown

all 3-5 sets of 3-5 reps

load at either high %1RM

OR moderate %1RM performed at high speed

load at either high %1RM

OR moderate %1RM performed at high speed

wats that mean?

and uhhmmm wats better squats or deadlifts? deadlifts dont need spotters right?

bump

bump

anyone else with a low rep hig hweight program for me and how to go about?

im thinking of

bench press, squats, hamstring curls, and should grip lat pulldowns.

3 minute rests, sets of 4-5

anyone else?

just do deadlifts 2 sets 3-5reps and military 2 sets 3-5 reps

3 days rest!

i promise this works.

your last rep in any set should be really hard. And before you lift the weight for deadlifts take a big deep breath, i found when i didnt take a BIG DEEP breath i would tweak my back a little.

after a couple months of this you should be pressing 100% of your bodyweight and close to 200% deadlifting.

I have been doing this for awhile now and i keep getting stronger.

dsfdf wrote:

just do deadlifts 2 sets 3-5reps and military 2 sets 3-5 reps

3 days rest!

i promise this works.

your last rep in any set should be really hard. And before you lift the weight for deadlifts take a big deep breath, i found when i didnt take a BIG DEEP breath i would tweak my back a little.

after a couple months of this you should be pressing 100% of your bodyweight and close to 200% deadlifting.

I have been doing this for awhile now and i keep getting stronger.

Im' glad to hear you're getting stronger, but how's your running improved??

usher any suggestions?

this has zero to do with cerutty's strength training. i recommend that you buy his book off of amazon....i read it years ago.

well i asked about it to begin with but nobody gave me answers and one guy gave me suggestions for something else, so im open. i dont have money right now = (

marijuologist wrote:

The correct strength training program for runners is:

1. squat or deadlift

2. pushup, bench press, or overead press

3. pullup or pulldown

all 3-5 sets of 3-5 reps

load at either high %1RM

OR moderate %1RM performed at high speed

I don't know what's best for runners, but I will say that this is remarkably similar to what I do, which is basically this:

1. Squats

2. Overhead presses

3. Deadlifts

4. Dumbbell presses (Primarily for safety reasons, I generally prefer these over bench presses without a spotter)

5. Pull-ups and pullovers

Generally, I do about five sets of each of the above, usually aiming for one or two sets of five reps at the highest weights. I no longer bother with the 8-12 reps per set that so many people advocate, except on some of the lightest warm-up sets.

I generally also add dips (50 reps total) and various ab exercises.

The one exercise that I feel is most valuable for my overall strength is the deadlift. I still feel awkward doing full squats with good form, unless I'm using low weights.

Cerutty's 5 basic lifts are one arm swing, cheat curl, bench press, dead lift, situps.

Up to 20 reps on each arm with the swings with around 33-50% of body weight. 2-3 sets of 5 reps at 66-100% of body weight. Bench press 3 sets of 2-3 reps at 100%-150% of body weight. Dead lift, sorry can't find reference to sets, reps and weights, but just refers to heavy weights being used. Mentions doing some shrugs before lowering weight. Situps,3 sets of 20-25 with weight 10-15% of body weight on incline board.

Kevin3310 wrote:

i want to try ceruttys strength training since it sounds simple with lyk 5 exercises, i have a few questions and i hope people can answer = )

1. are the exercises bench, dead lift, one-arm swing, sit ups, and cheat curls?

2. are all the exercises except the sit ups 4-5 reps?

3. how many sets and how much rest?

4. should it be absolute 4 rep max per set? or a little less?

if it is absolute any tips on finding the max?

pleasee = )

I don't have the book anymore but so far things sound about right. One thing i remember that i can add is this

as soon as you can do an exercise 10 times lift the weight so you can only do 4 next time.

It was mostly about body weight so the chinups and the clean style action to overhead cover this as did the pressups which were done to about 60 repetitions i think and the abdominal exercises - no crunches or anything like that, straight leg situps as his preference which surprisingly is banned in commercial gymnasiums for its stress on the back. I think this stress is intentional as it actually strengthens. The dead lifts covering the shoulders, the torso (deep abdominals and back muscles) and the legs as a holistic exercise like the lift from the ground to overhead or clean and jerk if you learn the technique. I like the destabilising factor of the sandhills and sand running as it forces the torso or core muscles to constantly activate to retain balance as another ab/back exercise. I think the 1 arm swings are swing to pull, catch above shoulder and then press upwards in one continuous motion like a one armed clean, again this is a holistic exercise. Naturalism and holism were two of his guiding principles.

i can't answer all of your questions but 90 secs is enough between sets in resistance training and i think 3 sets was his norm but can't be sure. I think exploring your max is important as when you find a new higher one you are then ready to find that on the track as well. Maxing out is when you literally ain't got no more but in weights its like in one go or a very short time, guess it's different as distance runner you like max out over a length of time.Finding your max is easy. From wherever you start you will left a certain weight a number of times say 50kg 10 times for bench. As you go 60kg might be done 7 times. Later 70kg might be able to be done 4 times. Just keep going to you get to a weight you can't do 2 on. Build up to it though, ripped pecs aren't a good thing.

Cerutty's philosophy on dead lifts were that they are the best possible lift for the runner. weight equal to half of body weight. Five reps for beginners. Gradually progress to ten reps before adding weight. Add 5 lbs to each side and then move back to 5 reps. It should take "several weeks " to advance to adding another 10 lbs.

I don't agree with his findings here despite having studied Cerutty exhaustively. I believe in weights but I think research has proven some of his findings outdated.

Ray wrote:

Cerutty's philosophy on dead lifts were that they are the best possible lift for the runner. weight equal to half of body weight. Five reps for beginners. Gradually progress to ten reps before adding weight. Add 5 lbs to each side and then move back to 5 reps. It should take "several weeks " to advance to adding another 10 lbs.

I don't agree with his findings here despite having studied Cerutty exhaustively. I believe in weights but I think research has proven some of his findings outdated.

cheers for the clarification, however, now i'm wondering what is it you don't agree with specifically?

pete

Despite Percs' warningsI think many of his lifts are too dangerous for the elite or sub elite. I also believe that there was excellent research done in the 80's to indicate that maximum strength gains occur with 3 sets of 6 reps. (I'm sure I'll hear plenty of contradictions to that) In addition, sit-ups should probably not be done with the feet "securely anchored" as Perc advocated.

It must be understood that Perc strongly believed in strength of the entire body, many times at the expense of speed. I'm fairly certain that a distance runner who incorporates the amount of sand hill running that we did in Australia would not need to spend a great deal of time doing weights for the legs, and Perc really didn't spend time on the legs.

By the way, he despised the typical male body and the lack of development of the pecs. in particular.

I think the 1 arm swings are swing to pull, catch above shoulder and then press upwards in one continuous motion like a one armed clean, again this is a holistic exercise. Naturalism and holism were two of his guiding principles.

so it is just swinging it along side my body?

I agree with the danger aspect of doing a clean and jerk type movement or cheat curling your bodyweight but we are talking about maximal effort are we not. How do we express maximal if we don't discover it in training? I feel if we stop short of maximal full body strength activities then we won't be able to use ourselves in the same way on the track. Cerutty doesn't approve of much sub-maximal strength training as you probably know.

So whilst there is danger it is to be faced and overcome. The benefits on the other side are obviously worth it according to Percy.

The 3 sets of 6 i like and i feel is the upper end of the range of maximal strength development training. 4 sets of 4 is the other end. Three reps and down is the strength/power range and 7-10 is the strength endurance range. At least from my perspective. You need the endurance to support the maximal strength which then supports the ability to do the strength/power movements in the range of one to three reps.

As a comparison there are strength/speed movements such as shotput. Lower resistance higher speed but still a balance of the two as a single rep maximum clean or even bench press would be.

I can see why he despised the lack of chest development in men. How can a man build a house or build a dam to save his house from a flood or protect his house from bandits or properly have sex with his wife in missionary for more than 5 or 10 minutes without it? Real men not in Cerutty's opinion and mine too.

Finally, the straight leg situps supported at the feet. Most gym supervisors would run over and stop you doing it instantly for fear of back problems. Agreed this is possible and more likely in the untrained. In the athlete it is not so dnagerous to the back unless done incorrectly. Incorrect would be stiffening with tension. The stiffness can cause problems.

The part of it i like is the fact it combines the hip flexors and the abdominals at the same time. Modern preference is to separate the hip flexors from the abs and focus on the abs. I think this is a very good idea for retraining inactive abdominals or returning from an injury or if there is an imbalance in the athlete.

But when we run they work together and so when we train them we should build up to the ability to train them together. This is the one step prior to using them together when running.

I think the current trend of physiology and biomechanical led thinking is something to be wary of. The chances are a future study will show that it's not a good thing to do too much ab work without also using the hip flexors. It was to my coach anyway. Tuck jumps are simply excellent imo.

pete

Kevin3310 wrote:

load at either high %1RM

OR moderate %1RM performed at high speed

wats that mean?

and uhhmmm wats better squats or deadlifts? deadlifts dont need spotters right?

1RM means 1 rep max, which is the most amount of weight you can do one time.

So, he's suggesting using a weight that is a high percentage of 1 RM (I don't know what "high" means - 80%, 90%?), or a more moderate weight (50% of 1RM ?) at high speeds.

Example:

If you can bench press 200 lbs one time, it is your 1RM. 80-90% of that is 160-180 lbs. Choose a weight somewhere in that range than you can do 3-5 times for 3-5 sets. Or, go a little lighter but try to move the weight faster.

By the way, I'm not agreeing or disagreeing here, just translating.