I plan to lift 2-3 times/week. HS senior and I'm gonna be doing 55mpw. If anybody has a good full body routine or any other advice on lifting for me that'd be appreciated!
I plan to lift 2-3 times/week. HS senior and I'm gonna be doing 55mpw. If anybody has a good full body routine or any other advice on lifting for me that'd be appreciated!
John A wrote:
I plan to lift 2-3 times/week. HS senior and I'm gonna be doing 55mpw. If anybody has a good full body routine or any other advice on lifting for me that'd be appreciated!
What equipment do you have access?
How many minutes per day?
How much experience do you have lifting?
Do you have any known weaknesses or imbalances?
I have a gym membership, so I'd say almost any equipment you could think of.
Probably about an hour on the days I do lift, I have a bit of experience from last spring. I have weaker ankles, if that's what you mean (I was going to be doing balance board work to address that issue however)
Knowing you have "weaker ankles" is helpful. Whether you have ankle mobility issues would also be good to know. Ankle mobility is often a limiting factor in squatting.
I'd recommend 1 legged squat variations to start and 1 legged deadlift variations as well to clean up these issues. Perhaps 1 day do a bilateral goblet squat and 1 legged deadlift and the other day do a bilateral deadlift and 1 legged squat variation. On both days do calf raises. I'd add step ups , hip thrusts , kettle bell swings and even box jumps; ex. maybe hip thrusts and box jumps 1 day and swings and step ups on the other day.
For upper body do a horizontal push (bench press)
Horizontal pull (rowing) vertical push (overhead shoulder press) and vertical pull (chin ups or lat pull downs).
One day a week do a vertical pull and push and the other day vertical pushing and pulling. Add some form of band or cable pull apart for your rotator cuffs. Loaded carries are a great exercise to add.
Some people will tell you to do a 5x5 program or a 5-3-1 program set and rep program.
Start off with moderate volume and intensity for 4 to 6 weeks before you gravitate towards a more strength oriented program.
Example of a good Letsrun thread?
Thanks, this is really helpful. Would you recommend 3x10 for most of these exercises at moderate weight? That was typically what I did in spring
John A wrote:
Thanks, this is really helpful. Would you recommend 3x10 for most of these exercises at moderate weight? That was typically what I did in spring
As a beginner that's fine. After a while you'll need to figure out reps, sets, and %s based on your goals. Some people on this board will suggest more intensity and less volume and others more volume with less intensity.
As a runner or ball sport athlete the goal of your lifting should be to become bullet proof. If you lose form from too much weight or if you lose form from too many reps in a set you're not helping yourself.
With this in mind I prefer fewer reps. My analogy would be having most HSers do 1200s 1000s or even 800s rather than 1600 repeats at 5k pace. They're more manageable.
Getting back to your question, for now 3x10 at moderate weight is fine.