| MovingCat |
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I just started school as a junior. Track season is about 1/2 year away for me, and I would like to train for it as much as I can. My events are the 400m and 800m, and I'm going to start cross country next week. I would also like to get a good weightlifting plan geared towards someone who does these events if anyone can help. I used to do a strength workout plan, but when I practiced running I felt like my legs were too sore and I could not run for as long as I wanted too, although I did get a lot stronger, as my bench went from 125 to 165 and squat from 135 to 205, so the strength definitely worked. Any help? |
| RocketsTrack |
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http://www.letsrun.com/forum/flat_read.php?thread=1609608 There she blows Youngblood use the search function |
| Weight Man |
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Lift 2x per week as follows, 4 sets per exercise, 8-15 reps alternating every 2 weeks. Tuesday: Back Squats or Leg Press Bench Press Bent Over Rows Dips (weighted, if possible) Saturday: Deadlift Overhead Press Pull-ups/Chin-ups (weighted, if possible) Clean and Press |
| MovingCat |
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Thanks for the help RocketsTrack. I looked at the workout program there, and I think that focuses a little too much on the 800m because of all the reps. Since I also do the 400m, I also want to do some strength, so something in between 400m and 800m is what I'm looking for. |
| MovingCat |
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This sounds pretty good to me. Two questions though. 1. Since my coach makes us hit the weight room three times a week, would it be okay to do this plan one additional time? If so, would I just do first day workout on the third day then start with the second day workout the next week and so on? 2. Do you have any recommended weight for me to start at those? I'm 5'6" 115 lbs, max bench 165 not sure about squat but I rep 205. Also how much weight should I move up and how often on the lifts? Thanks for all the help, sorry about all the questions :) |
| nothappy1 |
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You know what bugs me? How one extra lap (from 400 to 800) radically changes training plans. For example: 400 meter training is more like 100/200 meter training. But, 800m training is more like mid-distance to 5k training. I don't know of any 400m runners putting in 8-14 mile runs but add one lap to the event and all of a sudden you see long runs (8-14 miles) in the mix. Does one extra lap justify this? |
| Weight Man |
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1. I would be very cautious about adding a third day with this routine. These are compound exercises that overload the body and build functional strength. In other words, they are meant to stress the body. You would possibly run the risk of injury or overtraining with a third day of this routine. Instead, I would make the third day a bodyweight exercise routine (pushups, burpees, pullups, situps, etc., etc.), if that is an option. If you don't have that option and are required to lift, then make the third day very light w/high reps, and I emphasize light. Finally, if you're legs are stressed from the weight routine, then limit legs to no more than one day per week. 2. For muscular endurance, complete 12 or more reps at less than 67 percent of your 1RM. For muscle growth or hypertrophy, complete six to 12 reps at 67 to 85 percent of your 1RM. Add weight in 5-10lb increments when you can complete the sets with relative ease. This is an effective program if you follow the routine closely. Good luck. |
| MovingCat |
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In this case, would you happen to have a bodyweight exercise plan for my third day? My coach usally doesn't mind what we do in the weight room as long as we're doing something, if not then he makes us do things his way, which would mean me doing lots of lifting.. so if I have exercises I can do (or stretch out) for an hour I'll be fine. Thanks for the answers! :) |
| MovingCat |
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Also forgot to add since I would be doing it 3x a week Monday, Wednesday, Friday is it okay to do the body exercises on that Wednesday while Monday would be Tuesday's workout with Friday as Saturday's? Only adjusting it to fit my athletics schedule :P |
| Weight Man |
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The above schedule is good. There are an exhaustive list of bodyweight routines that you could adopt, but to begin with you could incorporate a classic military routine outlined below. Perform the routine in a circuit format with no rest between exercises. Rest approximately 90secs between circuits. The following is just suggested - adjust the sets and reps to your ability working up to no more than 6 sets of each exercise, maximum 240 pushups total, 300 situps, 60 pull ups, 60 dips. 4X20 push ups 4x20 sit ups 3X7 pull ups 3X10 dips If, however, you are feeling fatigued and sore from the weight workouts, then I would consider using this session for stretching and/or yoga. |