I am training for the 800m, and need a plan for the gym. I go 3 days a week, Monday, Wednesday and Friday/Saturday. What exercises should I be doing?
I am training for the 800m, and need a plan for the gym. I go 3 days a week, Monday, Wednesday and Friday/Saturday. What exercises should I be doing?
Just do bicep curl. all you need
How is this plan?
3x 12 Squats
3x 12 Bench Press
3x 12 Dumbbell Rows
3x 12 Military Press
3x 12 Deadlifts
3x 12 Calf Raises
3x 12 Pullups
Abs:
3x12 Hanging Leg Raise
3x12 Reverse Crunch
3x12 Crunch
I do 5-6x10 seated leg presses and leg extensions for quads/glutes, leg curls for hamstrings, and calf presses on leg days. Some people do squats, which are just as good imo, but they are quite a bit harder on the knees. Also, do hang cleans or power cleans to convert that strength you're building into power. Plyos could work too, but personally I would stay away from depth jumps and box jumps simply because they are very hard on joints. Bounding or short, speed based plyos like ladders or line jumps might be better. On upper-body days, do bicep curls, lat pulls, bench, shoulder press.
Since you're lifting three days a week, you could have one day for lower body strength, one for power (cleans and plyos), and one for upper body. Or you could do both lower body strength and power in one session, the next session do upper body, and the next do lower strength and power. It's really up to you.
If you can't run a fast 200 you will never be competitive at 800. How fast are you at 200 now?
What exercises should I do for the upper body and lower body days?
Often I only get time to go to the gym twice a week, so lower body strenght and power would be ideal. What should I do for that work out? Thanks
Currently 24 seconds, is this too slow?
See nick symmonds' "sweat" profile on the app. He showed all his weight training this last week that he's been using since 2007.
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