I'm 6 feet tall. I got up to about 178 this past summer, about a month ago, and am down to about 170 already. I did too many pushups and my summer job involved heavy lifting. I didn't put on much fat, just arm and chest/back muscle. I feel faster, and the times show it to be true. At 165 I feel even faster, but 160 is probably too tough to get down too.
Hi Alan,
DB=dumb bell?
And what's RDL?
What are thrusters and kipping pullups?
Do you think this routine would be effective for my goals?
I've done mostly 1/2 mar and full mar training (50-85 mi/wk pretty consistently for 4 years, long distance tri's before that for a few years, college swimmer before that) and would like to bring my 5K down from high 16s to high 15s. I haven't done much speedwork, either...fastest stuff has been fartleks and tempo runs just under LT (3-7 miles). Oh, and I'm 6'1", 150 lbs, so pretty light.
Thanks!
RDL = romanian deadlift
for thrusters and kipping pullups:
http://www.crossfit.com/cf-info/excercise.html
(I know it's misspelled. They've got good vids anyway.)
Do not go to crossfit for any other reason! They are heretics and must be shunned...
OP.........Just take a look at Alan Webb.
The answer is, yes.
then take a look at all the kenyans after
fjkdla; wrote:
then take a look at all the kenyans after
yes go on and spend that 1.5 2x per week minimum at the gym grunting along, if your goal is to be a better runner you'd better spend your 3 hrs a week running. IF your goal is simply to be "more fit" then by all means, lift, lifty your little heart out.
I think if you're in college and have unlimited time to dedicated to working out, then lifting is fine. IF you are like most people have have 2 hrs a day max to spend on working out, then again, as a runner that time would benefit you most if you spent it running.
So you think you gained and lost 8lbs of muscle this summer?
You probably just got fat or gained/lose a lot of water/glycogen weight.
You don't gain 8lbs of muscle over the summer. Even the best noob gainers NOT RUNNING and hitting the weights hard AND eating tons MIGHT gain 2 pounds of quality LEAN mass a month.
You don't get HEEEEOOOOUUUUGEEEE from doing pushups and job lifting.
Alan
True....good place to find vids of kipping pullups and thrusters...other than that....not so useful.
Romanian Deadlift is sort of like a Stiff Leg Deadlift, but you keep your legs at a constant very slight bend.
RDL:
http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
How low you go will depend on hamstring flexibility. Most here will probably barely get below the knee. so, no you do not need to touch the floor. The goal is to push your hips back and get on your heels. You should feel this in your hamstrings, not so much your low back. Though a beginner will feel some low back stress. Think: Thrust hips back, thrust hips forward.
Alan
Why does this thread seem like it has the opposite concencus than the rest of Lets Run when it comes to lifting?
Jesus man this thread is about 3-4 years old. Why did you feel the need to resurrect it?
just a few points:
you will not build mass if you are not in a caloric surplus (taking in more calories than you are burning). if you dont want to gain mass, dont eat a lot.
for strength, the core exercises you should focus on are squats, deadlift (sumo or convention), bench, pullup ups, shoulder press (can be military press or push press style). other exercies work as well and keep the gym from getting overly repetative but these are what you should build strength workouts around. Also of note is that the squat and deadlift require extreme core strength. they will both build you core better than situps will.
in terms of rep range / weight, it depends on what you are comfortable with. the goal of strength work is to build strength, and you can do this in a number of ways but you need to push yourself. high rep to (or near) failure is good and is low rep high weight. i have found its mentally easier to force out sets of 3-5 than go for sets of 20+ reps so i like high weight low rep but its personal.
explosive movements are also good such as cleans, jump squats, etc.
lastly, focus on form. if you form is bad then you risk huring yourself. the saying "check you ego at the door" applies extremely well to strength work. there are a lot of, for lack of a better word, idiots that come into the gym and dont want to look weak. these are the guys that half squat 225 and wont touch their chest with the bar when benching because "its bad for your shoulders." man up, learn how to properly do each exercise through a full range of motion, and then start to add weight to the movement.
any questions let me know