I am doing 3 hard days a week and want to add some lifting on the 3 easy days. What are some basic upper body/torso lifts you would add? Also, what kind of numbers? I'm looking for medium weight (so 6-10 reps, perhaps 3 sets). So far, I've got the good oldies: curl, shoulder shrugs, back rows. What other lifts would you add for general fitness work?
For the weight training me and the other top 2 guys do on our team we usually do bench or flys, hammer curls, rows, skull crushers, shoulder shrugs, rows, plate pushes, and core. For the core we have 3 routines we can use whichever we want. I also incorporate medicine balls into my core for variation. For reps on lifting we do 3x10 or 2x10. Occasionally for shrugs we do 3x15. For bench of flys we sometimes do 10, 8, 6.
SophomoreXC wrote:
For the weight training me and the other top 2 guys do on our team we usually do bench or flys, hammer curls, rows, skull crushers, shoulder shrugs, rows, plate pushes, and core. For the core we have 3 routines we can use whichever we want. I also incorporate medicine balls into my core for variation. For reps on lifting we do 3x10 or 2x10. Occasionally for shrugs we do 3x15. For bench of flys we sometimes do 10, 8, 6.
What are hammer curls, skull crushers and plate pushes?
Unless you want to look like an upside down bowling pin don't avoid leg work. Running does not strengthen you legs.
Here is the rotation I would do.
Workout A
Squat
Bench Press
Pull up
Workout B
Dead Lift
Barbell Row
Military Press
Rotate
M-A
W-B
F-A
M-B
W-A
F-B
etc..
I think pullups are the single best upper-body exercise for runners.
First off choose one: Do you want to be a competitive runner, or someone who lifts and runs and stay in shape? If you want to be a competitive runners you have to make some concessions. You won't be able to lift 3 days a week with that much volume and put in the running training needed to be competitive.
Don't think of the body as a group of muscles. Think of the body in terms of movements.
Bicep curls, skullcrushers, are pointless. Stick to basic compound lifts:
Squat
Bench Press
DB Row
RDL
Shoulder Press
Pullup or Lat Pulldown
Again, volume of weight training has to be inversely coorilated to volume of running training. The more you run the less you can strength train and vice versa.
Keep in mind that if you are running hard 3 days a week and lifting hard 3 days a week you are putting a high amount of stress on the body for 6 days straight. This type of CNS overload, even though it's a different stress, will wear you down, tear up your immune system and basically turn you into a sick lethargic zombie withing 6 weeks.
Consolidate your training. Run hard, then lift a few hours later. Then you can have an easy day on the next day. You cannot train more than your ability to recover. You do not improve through training, you improve through the recovery between hard training days.
Alan
Harry Hood (who stole my name) wrote:
Unless you want to look like an upside down bowling pin don't avoid leg work. Running does not strengthen you legs.
Here is the rotation I would do.
Workout A
Squat
Bench Press
Pull up
Workout B
Dead Lift
Barbell Row
Military Press
Rotate
M-A
W-B
F-A
M-B
W-A
F-B
etc..
No, I'm just trying to figure out upper stuff. I've got lower figured out.
Runningart2004 wrote:
First off choose one: Do you want to be a competitive runner, or someone who lifts and runs and stay in shape? If you want to be a competitive runners you have to make some concessions. You won't be able to lift 3 days a week with that much volume and put in the running training needed to be competitive.
Don't think of the body as a group of muscles. Think of the body in terms of movements.
Bicep curls, skullcrushers, are pointless. Stick to basic compound lifts:
Squat
Bench Press
DB Row
RDL
Shoulder Press
Pullup or Lat Pulldown
Again, volume of weight training has to be inversely coorilated to volume of running training. The more you run the less you can strength train and vice versa.
Keep in mind that if you are running hard 3 days a week and lifting hard 3 days a week you are putting a high amount of stress on the body for 6 days straight. This type of CNS overload, even though it's a different stress, will wear you down, tear up your immune system and basically turn you into a sick lethargic zombie withing 6 weeks.
Consolidate your training. Run hard, then lift a few hours later. Then you can have an easy day on the next day. You cannot train more than your ability to recover. You do not improve through training, you improve through the recovery between hard training days.
Alan
My competitive running days, for the most part, are passed. I'm just trying to lose weight, have good general fitness, but, not gain a bunch of bulk I don't need. I will be running 60-90 minutes in the AM session and lifting/stretching in the PM session for 45-60 minutes each day. No, this is not a high volume running program, but, something I am trying to balance whole body fitness with somewhat competitive running. (Most of the competition is against myself and getting older/slower.) My workout days (running) will also have leg work, but, it will be body weight or light weights (50-75 pounds).
If that's the case I'd suggest something like this:
Keep the weight sessions at 30-45 minutes. If a 60 minute run the lift 45 minutes (1 extra set). If running 90 minutes then lift 30.
Monday: 2-3 sets of 5
Wednesday: 2-3 sets of 10
Friday: 2-3 sets of 15
Use the exercise selection I listed above. If you've never Squated or did RDLs then you won't be running the day after due to soreness. This soreness will pass and in a week or two you won't have quite the level of soreness and will be able to do some light running.
Remember, DOMS is usually a side effect of NEW training, not necessarily hard training.
Alan
Based on these numbers, I'd assume higher weights, is that correct?
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday