cerutty strength training , i wanna try.

If you are young (which you sound like you are), and you have never lifted before (whcih you sound like you haven't), I would first find someone who knows what the heck they are talking about to teach you proper form. If not then choosing between the squat and deadlift won't matter because your lumbar spine will be flopping around Texas somewhere.

Leg Exercise Progression:

Leg Press - Dumbbell Squat - Back Squat - Dead Lift

The Leg Press should be easy enough to learn...it's a machine. Provided you learn proper form you really don't need a spotter unless you are lifting heavy and to maximum fatigue.

Overhead Press Progression:

Machine(Military) Press - Barbell Shoulder Press - Dumbbell Shoulder Press - Push Press

Push Press is basically a half squat with a shoulder press.

Sit ups. Don't do sit ups. How funtional is that unless your name is Ron Jeremy? Do planks. Do planks all day.

1. Leg Exercise

2. Horizontal Push: Bench Press, pushups, etc

3. Horizontal Pull: Seated Row, Dumbbell Row, etc

4. Vertical Push: Overhead press exercise

5. Vertical Pull: Lat Pulldown, Straight Arm Pulldown, etc

6. Planks: on floor, on ball, etc

Alan

really interesting post Alan

i'm with you on not doing situps and instead doing stabilising activities for this area of the body but can you tell me what 'planks' are?

I also like your breakdown into horizontal and vertical, pushing and pulling.

The leg progression is also good except the leg press could easily be mis-used. There are many different leg presses and some angles chosen by some machines are simply stupid imo like the hack squat, which i prefer to avoid except as a rehab tool (like 1 legged leg press)

petew,

Alan can correct me if he meant something else, but I think he's referring to the isometric exercise of holding one's body in a straight position off of the floor, face down, on elbows/forearms and toes.

This is a great exercise but I think of it as a little bit advanced for young athletes. I work with high schoolers on variations of "the plank" and almost none of them can get it right, I think it's a combined lack of kinesthetic awareness and general strength. The pelvis has to be "rotated forward" as taught in proper running form, firing the abdominal muscles to support the body position. Tough for young athletes who don't know what it feels like yet to put their hips in position and fire specific core muscles (and would also collapse very quickly if they did figure it out).

AKMarmoset wrote:

petew,

Alan can correct me if he meant something else, but I think he's referring to the isometric exercise of holding one's body in a straight position off of the floor, face down, on elbows/forearms and toes.

This is a great exercise but I think of it as a little bit advanced for young athletes. I work with high schoolers on variations of "the plank" and almost none of them can get it right, I think it's a combined lack of kinesthetic awareness and general strength. The pelvis has to be "rotated forward" as taught in proper running form, firing the abdominal muscles to support the body position. Tough for young athletes who don't know what it feels like yet to put their hips in position and fire specific core muscles (and would also collapse very quickly if they did figure it out).

cheers we call the the Prone Hold and it's really easy to cheat in i have found.

What i first imagined as i read you post was holding the body in the straight 'plank' position you described but face up, and supporting from the hands holding something just above the shoulders, and then lifting the straight body off the ground. Up and down like this. Super tough!

i think i can squat pretty decently, i have lifted but idk any programsfor runners if u kno wat i mean.

how should my legs be during the dead lift strait elgged or just a regular one where u basicallly start squatting and come up like this?

so is it alrite if i do 4 sets of 4?

wats difference between lat pull down and straight arm pulldown? and wat else is there pull ups?

oh and dont i need an exercise for my hamstrings too?

or DL work both quad and hamstrings?

Unless you are doing the Pose Method of Running, the Dead Lift will be fine for your entire leg/butt area, hamstrings and quads too. Try to find the diamond shaped bar for doing DL where you stand in the center. Much better balance. Or use heavy dumbells, same thing.

If you run by lifting your leg using the lower hamstrings, then you can isolate that movement seperately with drills and stretch cords. If not, don't worry about it.

Hao Zhou wrote:

Unless you are doing the Pose Method of Running, the Dead Lift will be fine for your entire leg/butt area, hamstrings and quads too. Try to find the diamond shaped bar for doing DL where you stand in the center. Much better balance. Or use heavy dumbells, same thing.

If you run by lifting your leg using the lower hamstrings, then you can isolate that movement seperately with drills and stretch cords. If not, don't worry about it.

It sounds like you know something about POSE. Could you explain it to me.

so alan is it alrite i do 4 sets of 4 with like 3 minute rests?

bump?

Not sure what Cerutty's strength training entailed, but a weight lifting session based on low sets with low reps, & high % 1 rep max, would develop strength without creating mass (myofibrillar hypertrophy)and would activate the most muscle fibers (type IIB, fast twitch) for creating muscular force. There is a time element you should consider: (1) no lift / rep(s) should take more than 10 sec. to perform (phosphagen system is depleted in 8-10 sec); (2) rest between sets should be 5 min. The phosphagen system can almost entirely be regenerated in 5 min. Lift heavy (85% to 100% 1rm, no more than 5 reps / sets) as often as possible, but never to exhaustion to see significant strength gains. If you cannot perform a lift, the session is over. I agree with the dead lift being a superior leg lift vs. the squat. Good luck.

maybe get some basic weight training understanding before going to the levels of weight required like 4x4/3mins (it is high). In my world this is something for 19-20 year olds after at least 2-3 years of body development.

If i was coaching you stage one would be about body awareness so gym sessions are mostly technical and aerobic. We do major lifts like squats and cleans and bench press but only for postural reasons. The weight stays low. We also do circuits of say 10-12 exercises and 30 seconds on with a quick changeover is a good initial level to aim for. The circuit often contains the technical exercises once basic technique can be maintained. The advantage here is the technique is strongly reinforced through the fatigue element of the circuit.

An example is the pushup, so easy to do incorrectly. So we do them for technique and we do presses like bench and incline and military and standing military and also all with dumbells, constant change and the circuits will have pushups in them until 30 seconds and then 45 seconds is easy. Then a loaded 45 pushup (with a sandbag on your back) might be coupled with standing military press using dumbells.

I would spend time in that circuit world for a while as your body adapts to resistance training and when you can move your body around easily - eg situps, pushups, squats/lunges/stepups, chinups, i would start moving to the range of 12 repetitions with weights in any exercise.

It's a dangerous world weight training, but one that can bring big benefits. Take your time and be inquiring as you are now and things should work out well.

kato wrote:

Not sure what Cerutty's strength training entailed, but a weight lifting session based on low sets with low reps, & high % 1 rep max, would develop strength without creating mass (myofibrillar hypertrophy)and would activate the most muscle fibers (type IIB, fast twitch) for creating muscular force. There is a time element you should consider: (1) no lift / rep(s) should take more than 10 sec. to perform (phosphagen system is depleted in 8-10 sec); (2) rest between sets should be 5 min. The phosphagen system can almost entirely be regenerated in 5 min. Lift heavy (85% to 100% 1rm, no more than 5 reps / sets) as often as possible, but never to exhaustion to see significant strength gains. If you cannot perform a lift, the session is over. I agree with the dead lift being a superior leg lift vs. the squat. Good luck.

if i followed runningarts workout doing 4 sets with 5 minutes rest, the workout would take minutes or more because theres 20 rests total with 5 minute rests. 20*5=100 minutes @ least without the time of doing the exercises.

leg execise

rest

leg exercise

rest

leg exercise

rest

leg exercise

rest

Horizontal Push

rest

Horizontal Push

rest

Horizontal Push

rest

Horizontal Push

rest

Horizontal Pull

rest

Horizontal Pull

rest

Horizontal Pull

rest

Horizontal Pull

rest

Vertical Push

rest

Vertical Push

rest

Vertical Push

rest

Vertical Push

rest

Vertical Pull

rest

Vertical Pull

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Vertical Pull

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Vertical Pull

rest

i give you a bump also

True, if you you use max # of sets / reps and use all those upper body lifts (4 lifts). Not sure why you would want to when incline push-ups would work for most of the major upper body muscle groups as well as core stabilization. Most of the workouts require performing only 1-3 sets with no more than 3 reps. In the 5 min rest between sets / lifts, perform core exercises (flexion / extension, rotation, stabilization movements)or low height plyos. You should spend no more than 40-45 min in the weight room even with 5 min rests.

lol shit wat about just

deadlift

bench press

lat pull downs ( dont know what grip)

deadlift works both right?

bump again

o and both i mean quads and hamstrings.

that workout sounds like it works pretty much everything

needed

deadlift (thighs)

Bench press (chest, triceps, shoulders)

Lat pulldown (back, biceps)

or anything else to add?

torso

exchange the bench press for military press and your good