I'm talking basic bodyweight stuff, both core and upper body.
Ive been doing every day, is this good or should I alter it?
I'm talking basic bodyweight stuff, both core and upper body.
Ive been doing every day, is this good or should I alter it?
Bodyweight work is not strength training.....for the most part.
Alan
Ok, fair enough, but how often should I do bodyweight work?
It depends on what you do, how much you do, how healthy you are. If I do push ups everyday my shoulders would get wrecked but it might work for you.
Coach wrote:
It depends on what you do, how much you do, how healthy you are. If I do push ups everyday my shoulders would get wrecked but it might work for you.
Really? How do you do push-ups?
The problem with just doing bodyweight work is that you are limited in the progressions you can make.
Treat it like any other type of resistance training. 2-3 days a week should be done.
If you are doing it everyday you're not doing enough volume or intensity for it ton matter.
A couple workouts might look like:
Workout 1
Plyo push-up x 10-20
Jump Squat x 10-20
Pullup x 10-20
Plank x 30-60s
Workout 2
10 Pullups
20 push-ups
30 squats
Repeat 10 times
Workout 3
Burbee pullup x 10
Box Jump x 10
Plank x 30-60s
Repeat 3-5 times
Alan
Thanks Alan. In the past I've been doing push-ups and pull ups/ chinups alternating night and core every night, would it be better to do push-ups + pull ups/ chinups together every other night and then core every other night? If not, how should I break it up? Do I need to be doing more exercises? Also trying to work in some plyo stuff which I plan to do twice a week.
We do body weight only exercises 6 days a week and that works very well for us. 1 day off is good for mental aspect. If you like seven days and that works for you, I don't see a problem with that.Personally,I would stay away from pullups if you are a distance runner.
CedarDPW wrote:
I'm talking basic bodyweight stuff, both core and upper body.
Ive been doing every day, is this good or should I alter it?
Once
Coach, I was having problems with shoulder and elbow (pitcher} I started with 3 sets x10 military style pushups 6 days a week and slowly increased to 3 sets of 25. Shoulder,elbow are a lot better. FWIW.
Coach wrote:
It depends on what you do, how much you do, how healthy you are. If I do push ups everyday my shoulders would get wrecked but it might work for you.
Interesting, why? Would you reccomend anything in its place in addition to push-ups?
We do push-ups 6 x a week , which I believe is adequate for upper body strength, with the added benifit of core and feet. Pull-ups are a great strength building exercise, but maybe not for distance runners. Do you do scissor kicks?.
CedarDPW wrote:
Interesting, why? Would you reccomend anything in its place in addition to push-ups?
No, in terms of core right now I'm doing just sit-ups, but in the past I did a cycle of v-ups, bicycles, sit-ups, Superman's, 6 inches hold, and a couple more I can't think of at the moment. Is this cycle better than just sit-ups, and if so what exercises should I do and how often should I do the cycle? In the past I would do it multiple times a day every day.
Different body parts require a different number of days of rest. Some body parts can be exercised every day, some body parts shouldn't.
First of all your main ''strength'' training workout should be the long run, IMO. Ancillary ''strength" training should be done after running, always! We do 3 sets of 12 different exercises in June, 2 sets in July then 1 set when faster workouts and season start.
Could you be more specific, please?
Are you a distance runner? What distance(s) what age?
The time spent in the gym should vary depending on the time of the year/season.
If you are going to limit yourself to bodyweight work need to do explosive work or it's not worth it. Doing a few sets of push-ups and Pullups isn't worth the effort.
Also no mention of leg work....unless you start running on your hands your legs need to be the focus of any strength training work.
Alan
Runningart2004 wrote:
If you are going to limit yourself to bodyweight work need to do explosive work or it's not worth it. Doing a few sets of push-ups and Pullups isn't worth the effort.
Also no mention of leg work....unless you start running on your hands your legs need to be the focus of any strength training work.
Alan
That was exactlly the point of saying maybe all you need is push-ups for upper body, assuming were talking about distance focused training. I think focusing on leg work would be obvious.
Plyo push-ups Pullups and jump squats
Alan
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