Hey,
it's that time of the year where we head into off-season and I want to replace aerobic cross-training sessions (swimming, biking) with lifting to mix things up a bit.
So far I've done coach-led CrossFit sessions, which are very fun but incredible random and have some major drawbacks, like me not being able to perform some exercises well such as kettlebell snatches and they just burn way too many calories (low rests, very many reps) on top of the running.
My idea is to have 2 very hard full body lifting sessions on the two workout days after the running workout. I can work with a personal trainer on perfect technique. Here is what I have in mind:
warm-up
3 x (20 push-ups, 20 v-sits, 5 pull-ups, 1 min plank), no rests
main lifts
5x5 Half Squats
5x5 Hexbar Deadlifts
3x5 Overhead Press
3x8 Seated Row OR Dumbbell Row
4x8x2 Dumbbell Walking Lunges
3x8 Lat Pulldowns
Then do core or 1h group crossfit sessions/light lifting with focus on technique on some other days when I feel like it.
Goal is to do this for a few months and then add some harder exercises, like sumo deadlifts (can't do regular ones with proper form) or power cleans.
Questions:
1) Is that a good program?
2) Do I need to add bench press if I'm weak in the arms/upper body?
3) Are hip thrusters useful? My coach suggested these but I haven't seen them in many running programs.
4) Are lat pulldowns even needed if I do the 3x5 pull-ups in warm-up?
5) Is seated row or dumbbell row better? I don't think I could do barbell rows with perfect form, even with coaching.
6) Also the coach wants to make a lot of explosive movements, like barbell thrusters (front squat to overhead press) or kettlebell snatches and stuff like box jumps.
7) What weights should I try to hit on these exercise for my running distances? Was thinking about building from BW to 1.5 BW on squats, BW to 1.75 BW on deadlifts, Overhead press start with just the bar and get up to maybe 40kg. The weight goals are for the numbers of reps I'm doing, I'm not concerned with maximal power/1 rep max yet.
I want to be done with everything in 60-75 minutes, running should still be the main thing and lifting just a little extra. But there is just so many options and things to do I have a hard time to fit it all in!