Can someone help me understand the weight loss theory Nick Willis employed before winning bronze at the 2016 Olympics?

Another nick(symmonds) is synonymous for doing this every single season. He mentioned coming back

To training overweight(in relation to his racing weight) and had to lose it over the fall but would find he could lose the last 5-10 lbs during the spring to sharpen up and be ready to Compete at a high level.

Resident Genius wrote:

rojo wrote:

https://www.gq.com/story/nick-willis-four-minute-mile

From fellow Princetonian Eric Wills' piece on Nick Willis in GQ.

I'm confused by Willis' quote when he says, "My theory was it didn't matter if my weight dropped...."

Isn't the whole point of restricting your diet to lose weight?

What does he mean by that? Is he implying when you don't eat much you also normally lose energy but his theory is you don't lose energy if you lift? I really don't totally understand that quote.

You can't "increase your power in the weight room" unless you build muscle which would cause your weight to increase if your body fat stayed the same.

He's simply talking about reducing fat and increasing muscle.

Don't think that is true. A well trained lb of muscle is probably stronger than a not so well trained lb of muscle.

I think he means that the following two scenarios are acceptable in the short window:

- if he is getting stronger in the gym while lifting, then it is acceptable to maintain the same body weight

- if he is maintaining strength in the gym while losing weight, this is also acceptable

Both scenarios show an increase in power to weight ratio. Where he is silent is if he loses just a little bit of strength, but the body weight drops at a quicker relative proportion.

Not acceptable:

- gets weaker and weight stays the same

- gets weaker at a greater proportion to weight dropping off

Maybe Nick will come on here to clarify. I understood that he thought that he could benefit from dropping weight if he maintained or increased strength at the same time, but I don't understand why he would then let himself gain weight after that but before the competition. That only works in strength sports with weigh-ins a day or more before the competition where being heavier is an advantage.

I see now. He let himself gain weight only after the final. Now it makes sense.

Nick is right on the money with the importance of strength training while getting to race weight. Because strength to weight ratio is so critical towards running a fast mile, you got to be the strongest you can possibly be at your race weight.

On the other hand, I am very surprised to see him employing an aggressive caloric deficit, all while doing virgous weightlifting in addition to all his running. Correct me if I am wrong, but I think it would make more sense for him to eat in maintenance or in a very small deficit while doing his intense weightlifting program in order to provide enough energy and nutrients produce sufficient nutrients and energy for optimal strength gains and promote body recomposition. After cutting back on his weightlifting, he could go on a somewhat greater caloric deficit, but for a longer time to reach racing weight.

I am curious to hear other peoples' experiences getting to race weight. What techniques allowed you to run healthy while cutting weight? Also is there anyone on here whose racing weight is the same as their training weight? Oddly enough, on the end of the spectrum, some runners actually find it difficult NOT to lose weight, finding eating enough to be a big chore. It seems that these types of runners with a low appetite, would not likely not be above their race weight. Nick seems to be the complete opposite of this, with a huge appetite, liking his candy and cookies.

How 'bout the fact that Warhurst let him train unstructured with long hard runs and training with the sprinters for some period of time his freshman year after indoor season (barbell before race pace...)? How many big-time college coaches would let that happen? Props to Warhurst for his wisdom.

I thought that GQ article was fantastic. The very nice tattoo, mongrel March, the race description. good stuff.

Obviously this can be a very sensitive topic in our sport, as eating disorders are rife. I will only talk of my experience, and not recommend or encourage others what to do. I will state that there are a couple of key points:

1) Never once did my coach involve himself or care about my race weight/weight loss. Ronnie brings donuts and chocolate milk to every practice.

2) I train for 9 months of the year well above the normal body fat% of most elite runners (I cut weight for 6 weeks in the indoor season, and 6 weeks before the outdoor championship). Part of this is intentional, and part is because I lack discipline with eating a healthy diet.

3) I NEVER train on a caloric deficit during my volume months—only when I start reducing mileage, and in my taper.

4) Even when I am in a caloric deficit, it is only on the macro level (over the whole week), and not on a micro day to day, or even hour by hour level. I eat a huge breakfast to supply the carbohydrates my muscles need, but am very careful in the evenings not to go BEYOND what my body needs to replenish from training (and remember, this is only in my taper phase, when I am doing significantly less mileage than normal).

Over my career, my peak racing weight (the weight that all my PRs were run at) was pretty consistent and within a 1lb range. before Rio I decided if I could afford to go a couple of pounds lighter than that. By afford, I mean that could I afford to get lighter (and have less weight to carry around the track) without losing any of the important power that would help me run a 50s last lap for a medal. So I doubled down on my weight lifting routine, and carefully measured that my power was holding (at worst), and hopefully even improving. And that's exactly what happened. I have not been a disciplined gym person throughout my career, but at my flagstaff pre-camp (6 weeks before rio), I improved significantly in all lifts I performed, while also losing about 8 pounds (note: I was training 6 lbs over race weight at this point).

As soon as I got home from the Olympics, That weight came back on immediately. It's not a healthy or enjoyable weight for me to live at, nor train at, but it was one that for a short time enabled me to be at a world class level for the 1500m at 33 years of age. I was never forced into this, but it was my own choice. I also kept it all in the open sought advice from a number of people as I executed it.

Being healthy, and powerful matters in sport—and it's possible to have a balance where there are short seasons of intensity with things like cutting (excess) weight for a championship race, while still having a long successful career.

Great follow up! Thanks very much for chiming in with the expanded discussion.

367243189650 wrote:

He meant that it would not matter, in a detrimental sense, if he maintained his same power and strength as his weight decreased.

And if he was being totally honest, I'm sure he'd be willing to lose some power as long as watts/kg increased.

In running: watts/kg ≈ meters/second

Of course an even simpler way to think about it is: lose weight until you stop getting faster. :)

Very much appreciate the nuanced response!

There is probably some argument for the psychological perceived sensation of feeling lighter that contributes to power. There is nothing like the feeling of spring hitting and finally shedding the heavy winter gear that lends to the perception of speed.

Nick - thanks for sharing! Are you able to provide a little info on what your weight routine looked like? Personally, I have always found it hard to get in quality strength training twice per week without taking away from the quality running.

StillCompeting wrote:

367243189650 wrote:

He meant that it would not matter, in a detrimental sense, if he maintained his same power and strength as his weight decreased.

And if he was being totally honest, I'm sure he'd be willing to lose some power as long as watts/kg increased.

In running: watts/kg ≈ meters/second

Of course an even simpler way to think about it is: lose weight until you stop getting faster. :)

If we had 'true' power meters in running (like in cycling) this would all be painfully obvious, but what you are trying to maximize is your watts/kg (just like in cycling).

Until we have true power meters though meters/second is a good proxy.

Nick,

Thanks for going into more detail. Is there any chance you could talk about the kind of routine/lifts you were doing in the weight room?

Thanks!