Got some suggestions, made some changes. Still performed twice a week, with additional core/balance work another 3 days a week.
Day A:
Barbell Box Squat to Parallel 3x5
Bench Press 3x5 w/ Seated Cable Row 3x5
Deadlift 3x5
Overhead Dumbbell Press 3x5 w/ Pull Ups 3x8
Day B:
Barbell Box Squat to Parallel 3x5
Bench Press 3x8 w/ Seated Cable Row 3x8
Bulgarian Split Squats 3x8
Military Press 3x8 w/ Chin Ups 3x8
Keep it simple:
Do some compound movements
3-6 reps
3-5 working sets
Example what I did today:
One arm kettle bell swings 3 x 10 (active warm up)
1 x 10 ATG barbell squat with just the bar
1 x 5 ATG pause squats with 95 ibs
2 x 3 ATG pause squats, first set was 115 ibs and second set was 135 ibs
3 x 3 deadlift, first set was 135 ibs, second 155 ibs, last set was 175 ibs
Than I did some pull ups and dips.
Some will so you should never go pass parallel, and they are correct for runners. But, I like going ATG.
Sand Dunes wrote:
Keep it simple:
Do some compound movements
3-6 reps
3-5 working sets
Example what I did today:
One arm kettle bell swings 3 x 10 (active warm up)
1 x 10 ATG barbell squat with just the bar
1 x 5 ATG pause squats with 95 ibs
2 x 3 ATG pause squats, first set was 115 ibs and second set was 135 ibs
3 x 3 deadlift, first set was 135 ibs, second 155 ibs, last set was 175 ibs
Than I did some pull ups and dips.
Some will so you should never go pass parallel, and they are correct for runners. But, I like going ATG.
Yeah, no.
That looks pretty good, but you really want a program that is tested.
I would run a proven set program with incremental increases every week:
https://forum.bodybuilding.com/showthread.php?t=159678631&pagenumber=1
u know how u learn proper programming? run a non minimalist time tested programs for 5-6 months, find what works with you and BAM! Gains, get your nutrition and rest.
this a good program!. Ran this after 2nd-3rd month of lifting. Ran it and 3 months later....
Beginning of Program
145 bench
215 squat
End:
185bench(can def do 190, just havent maxed it yet)
260lb squat(not the programs fault it didnt improve as much, took a couple weeks to relearn the squat and halted the weght a lil)
https://forum.bodybuilding.com/showthread.php?t=162836851&pagenumber=1
In order to critique the program, we first need to know what the goal is (e.g., to build strength, to build power, for muscular endurance, size, or some combo, or to improve imbalances but you may be addressing that through the core work). I assume that running is your primary activity, so will assume that lifting is secondary. Based on your rep/set scheme as outlined, it appears you are aiming for a strength/size combo, but size will not come easy (or at all) with such little frequency and the addition of 'x' miles per week. The program itself is decent and there often seems too much emphasis placed on finding the perfect balance of exercise selection. If anything is perhaps lacking it is some rear delt and/or rhomboid work, which will help to correct that sloped shoulder look that many folks get from a lot of pressing movements. You could add in face pulls, rear delt raises, super w's, etc, to address this. You could also swap the bench press out for dips 1/week if you don't have any shoulder mobility issues. But having said all of this, I will repeat what I tell clients: the best program is the one that you stick to. Consistency in performing compound lifts like those you are doing will yield strength gains provided you can provide progressive overload.
Last but certainly not jesse riley wrote:
In order to critique the program, we first need to know what the goal is (e.g., to build strength, to build power, for muscular endurance, size, or some combo, or to improve imbalances but you may be addressing that through the core work). I assume that running is your primary activity, so will assume that lifting is secondary. Based on your rep/set scheme as outlined, it appears you are aiming for a strength/size combo, but size will not come easy (or at all) with such little frequency and the addition of 'x' miles per week. The program itself is decent and there often seems too much emphasis placed on finding the perfect balance of exercise selection. If anything is perhaps lacking it is some rear delt and/or rhomboid work, which will help to correct that sloped shoulder look that many folks get from a lot of pressing movements. You could add in face pulls, rear delt raises, super w's, etc, to address this. You could also swap the bench press out for dips 1/week if you don't have any shoulder mobility issues. But having said all of this, I will repeat what I tell clients: the best program is the one that you stick to. Consistency in performing compound lifts like those you are doing will yield strength gains provided you can provide progressive overload.
Thank you so much! I'm only a HS sophomore so I'm learning about programming.
The goal is to build explosiveness and strength without much mass addition (I'd be okay with adding 5-10 pounds of exclusively lean body mass.) If you have a recommendation to better hit those goals I very much want to hear it and learn. I'd think about introducing some plyometrics closer to peak but that's all I have thought of as far as progression so fat.
You tell him to keep it simple, then go into greater detail than he did. In addition, you call your squats ATG. Bullzhit. You don’t go ATG, nor does anybody else. Tell him to go parallel or just below where h is what you may or may not do.
OP you’re doing great. You’re doing a variety or compound movements. Mission accomplished. Anybody who tells you to follow a specific detailed program is foolish. Lift heavy stuff that requires most of your body. Done.
kid from PA wrote:
Last but certainly not jesse riley wrote:
In order to critique the program, we first need to know what the goal is (e.g., to build strength, to build power, for muscular endurance, size, or some combo, or to improve imbalances but you may be addressing that through the core work). I assume that running is your primary activity, so will assume that lifting is secondary. Based on your rep/set scheme as outlined, it appears you are aiming for a strength/size combo, but size will not come easy (or at all) with such little frequency and the addition of 'x' miles per week. The program itself is decent and there often seems too much emphasis placed on finding the perfect balance of exercise selection. If anything is perhaps lacking it is some rear delt and/or rhomboid work, which will help to correct that sloped shoulder look that many folks get from a lot of pressing movements. You could add in face pulls, rear delt raises, super w's, etc, to address this. You could also swap the bench press out for dips 1/week if you don't have any shoulder mobility issues. But having said all of this, I will repeat what I tell clients: the best program is the one that you stick to. Consistency in performing compound lifts like those you are doing will yield strength gains provided you can provide progressive overload.
Thank you so much! I'm only a HS sophomore so I'm learning about programming.
The goal is to build explosiveness and strength without much mass addition (I'd be okay with adding 5-10 pounds of exclusively lean body mass.) If you have a recommendation to better hit those goals I very much want to hear it and learn. I'd think about introducing some plyometrics closer to peak but that's all I have thought of as far as progression so fat.
You got great advice from this post;as far as plyometrics, don't wait until you're late in the season, start low level plyos and jump training and triple extension exercises preseason.
F the Sand Dunes wrote:
You tell him to keep it simple, then go into greater detail than he did. In addition, you call your squats ATG. Bullzhit. You don’t go ATG, nor does anybody else. Tell him to go parallel or just below where h is what you may or may not do.
OP you’re doing great. You’re doing a variety or compound movements. Mission accomplished. Anybody who tells you to follow a specific detailed program is foolish. Lift heavy stuff that requires most of your body. Done.
Why the hate? I do go ATG, sorry you can't go ATG. And, I'm pretty sure I said runners should only go parallel. Have a bless day.
ATG is full range of motion and less stress on the knees. More weight on the hips and safer. You just want to be sure to use spotter bars if you're going near anywhere near one rep max.
kid from PA wrote:
Got some suggestions, made some changes. Still performed twice a week, with additional core/balance work another 3 days a week.
Day A:
Barbell Box Squat to Parallel 3x5
Bench Press 3x5 w/ Seated Cable Row 3x5
Deadlift 3x5
Overhead Dumbbell Press 3x5 w/ Pull Ups 3x8
Day B:
Barbell Box Squat to Parallel 3x5
Bench Press 3x8 w/ Seated Cable Row 3x8
Bulgarian Split Squats 3x8
Military Press 3x8 w/ Chin Ups 3x8
As someone who has felt lifting was exceptionally helpful for my 400/800 times (went from 56/2:10 in high school to 49.9r/1:52 in college), I’d say your program is pretty good.
I think a little more variation on the squats and bench on day B wouldn’t be a bad idea. Maybe some deeper lighter squats, or front squat or heavier quarter squats and some incline bench. Just so you’re in a different routine and instead of doing the same lift twice a week indefinitely. Work some different muscle groups slightly and helps with core.
But this seems to be a good base for strength and explosiveness as you move into more complex lifts and/or plyos.
If explosiveness and power are your goals, then speed and strength should be the focus. I would suggest modifying day #2 now to focus on those aspects through plyometrics and explosive lifts. I don’t think it is too early to begin incorporating plyos such as box jumps, heidens (will help build much needed strength in a different plane of motion and with injury prevention), single leg hops, and skipping drills (you may already incorporate these into running drills). As for explosive lifts, power cleans are great and you can add on a front squat at the end, controlled jump squats with a LIGHT bar, clapping pushups, variations on push presses, etc. Also, there is ballistic training that can be done with medicine balls and smash balls, jumping squats with a ball and throw to floor, etc.
If you are looking for a specific workout/program suggestion, let me know and I can put something simple with options together.
He's just a young beginner, keep it simple.
kid from PA wrote:
Got some suggestions, made some changes. Still performed twice a week, with additional core/balance work another 3 days a week.
Day A:
Barbell Box Squat to Parallel 3x5
Bench Press 3x5 w/ Seated Cable Row 3x5
Deadlift 3x5
Overhead Dumbbell Press 3x5 w/ Pull Ups 3x8
Day B:
Barbell Box Squat to Parallel 3x5
Bench Press 3x8 w/ Seated Cable Row 3x8
Bulgarian Split Squats 3x8
Military Press 3x8 w/ Chin Ups 3x8
Yes. Don't try to roll your own program.
Instead use some established (powerlifting-focused) program and adapt the volume to your running needs. Among the specific issues with your program is a lack of isolation work for biceps/triceps. There's also a lack of actual squats. Box squats are an accessory lift, but shouldn't be the only squat you do. Further, your program could do with a bit of extra hamstring work: Stiff-legged deadlifts, hamstring curls.
Also, if your main focus is running, don't do a program that's focused on linear progression.
Actually lifts wrote:
kid from PA wrote:
Got some suggestions, made some changes. Still performed twice a week, with additional core/balance work another 3 days a week.
Day A:
Barbell Box Squat to Parallel 3x5
Bench Press 3x5 w/ Seated Cable Row 3x5
Deadlift 3x5
Overhead Dumbbell Press 3x5 w/ Pull Ups 3x8
Day B:
Barbell Box Squat to Parallel 3x5
Bench Press 3x8 w/ Seated Cable Row 3x8
Bulgarian Split Squats 3x8
Military Press 3x8 w/ Chin Ups 3x8
Yes. Don't try to roll your own program.
Instead use some established (powerlifting-focused) program and adapt the volume to your running needs. Among the specific issues with your program is a lack of isolation work for biceps/triceps. There's also a lack of actual squats. Box squats are an accessory lift, but shouldn't be the only squat you do. Further, your program could do with a bit of extra hamstring work: Stiff-legged deadlifts, hamstring curls.
Also, if your main focus is running, don't do a program that's focused on linear progression.
I've looked at a lot of established programs and I can't find a single one that's good for my uses. My program was originally Stronglifts but 2 times a week and now I'm modifying it to better reach my goals. And yes, I'm thinking I'll switch Military Press for Dips.
About the "box squats are an accessory lift", that seems off to me as from what I've read as long as you're doing stability work box squats can be your main squat movement. A lot of reputable(?) training websites including T Nation recommend powerlifters box squat as their main squat movement because they don't need the mobility or practice doing Olympics lifts.
Also, what do you mean linear progression? I don't know much about non-linear periodization. Can you like summarize that for me or give me some resources?
Thank you!
Last but certainly not jesse riley wrote:
If explosiveness and power are your goals, then speed and strength should be the focus. I would suggest modifying day #2 now to focus on those aspects through plyometrics and explosive lifts. I don’t think it is too early to begin incorporating plyos such as box jumps, heidens (will help build much needed strength in a different plane of motion and with injury prevention), single leg hops, and skipping drills (you may already incorporate these into running drills). As for explosive lifts, power cleans are great and you can add on a front squat at the end, controlled jump squats with a LIGHT bar, clapping pushups, variations on push presses, etc. Also, there is ballistic training that can be done with medicine balls and smash balls, jumping squats with a ball and throw to floor, etc.
If you are looking for a specific workout/program suggestion, let me know and I can put something simple with options together.
Thank you so much! I have some unused training sessions at the gym, so maybe I'll redeem a few of those and learn how to power clean.
If I was going to add a third day focused on plyometics, explosive lifts, and some explosive core movements, what exercises would you suggest? I'd just prefer not to squat or deadlift heavy.
Regarding another post, box squats are fine but I too would add more posterior leg work but not leg curls.
You should mix up box squats, split squats and lunges in a week and also do trap bar dead lifts, 1 legged Rdls or stability ball roll outs, glute bridges, hip thrusts and kettle bell swings. On the day you emphasize squats do a deadlift variation, on the day you emphasize deadlifts do a squat variation. Your third day of the week can be lighter split squats and a hip dominant variation. By chance after this post I'm going to the gym to do step ups, 1 legged Rdls and 1 legged balance exercises, lateral band walks- my third leg day of the week but I'm turning 60.
If you can, learn to power clean. You don't need to do explosive core lifts, you're a runner not a hockey player. Your core is a stabilizer that transmits force between your upper body and lower body it doesn't produce force. Med ball slams and chops are enough.
The poster above is giving you good advice but remember you're still learning and growing. Take your time and stay healthy
Dumbbell presses are the answer you little girlie man.
lean about the dumbbell press and you will be a god.
coach wrote:
Regarding another post, box squats are fine but I too would add more posterior leg work but not leg curls.
You should mix up box squats, split squats and lunges in a week and also do trap bar dead lifts, 1 legged Rdls or stability ball roll outs, glute bridges, hip thrusts and kettle bell swings. On the day you emphasize squats do a deadlift variation, on the day you emphasize deadlifts do a squat variation. Your third day of the week can be lighter split squats and a hip dominant variation. By chance after this post I'm going to the gym to do step ups, 1 legged Rdls and 1 legged balance exercises, lateral band walks- my third leg day of the week but I'm turning 60.
If you can, learn to power clean. You don't need to do explosive core lifts, you're a runner not a hockey player. Your core is a stabilizer that transmits force between your upper body and lower body it doesn't produce force. Med ball slams and chops are enough.
The poster above is giving you good advice but remember you're still learning and growing. Take your time and stay healthy
So for a third day of "explosive" exercises, how would this look?
3x Warm-up circuit of Jump Squats, Broad Jumps, A- Skips, B- Skips each for 10 reps
3x5 Power Clean
3x8 Weighted Hip Thrusts
3x8 Landmine 180s
3x5 Trap Bar Deadlift
3x10 Resisted Knee Drive
3x8 Medicine Ball Slams
I already do band walks, glute bridges, etc. as part of my hip/core/stability routine, among other things.