Leg Weights/Longer/Faster Runs/Core/Upper Body Weights

correction: chest/triceps one day per week and back/biceps the other. Then 3 days of legs and core. Sound okay? Thanks!!

"There's a reason they run a lot on the biggest loser. Running WORKS!

"I've been injured for three years...."

Neither will work ;-)

Your best bet is to do the exercises after the harder quality runs - ideally a few hours later, but back to back if you have to. The next day would have been an easy one anyway.

This is not such a big issue with PT exercises, but with leg weights it matters.

More later, in a rush now..

First of all, why don't you have the guts to use the same name every time?Second, my injury was caused by a self-defense course, not running. Third, you are still an idiot...

stupid little girl wrote:

"There's a reason they run a lot on the biggest loser. Running WORKS!

"I've been injured for three years...."

eurodonkey wrote:

Neither will work ;-)

Your best bet is to do the exercises after the harder quality runs - ideally a few hours later, but back to back if you have to. The next day would have been an easy one anyway.

This is not such a big issue with PT exercises, but with leg weights it matters.

More later, in a rush now..

Eurodonkey...thanks for your reply. The idiot comment was directed at the other poster, who proved himself a huge troll who hates runners in another thread.

Anyway, what did you mean neither will work?

stupid little girl wrote:

"There's a reason they run a lot on the biggest loser. Running WORKS!

"I've been injured for three years...."

And Mr. Stupid Little Girl...

After 3 years of being injured, I'm probably still in better shape than you have ever been.

Focus on running, keep your weight training short and simple. Your goal with weight training is to augment your running, NOT to wear you out. A long weight training session of high reps and many sets will simply serve to make you tired. You should not be tired after a weight training session. That being said, you will probably be tired coming INTO a weight training session because I'd suggest you weigh train on your harder running days. That way your recovery days are actually recovery days. Remember you get better not be training, but by the supercompensation done between hard training sessions (or hard weeks, months, years, etc).

Here's a simple weight training program:

Squat warmups then a max set of 4-6

Bench warmups then a max set of 4-6 or Pushup AMRAP

RDL warmups then a max set of 4-6

DB Row warmups then a max set of 4-6 or Deadman Pullups AMRAP

Progress towards a single max set of 5 reps. So for example if you max 5 rep for the squat is 135lbs your set buildup would look something like this: 45x15, 95x5, 115x5, 135x5. Your first set should always be rediculously light and a higher number of reps to warm up the muscle and prime it for movement.

Progression over the course of months should move from more reps to less reps (ie: lighter weight to heavier weight) and from simple exercises to more complex. Start with a month of 10-15 reps non-max just to get the movements mastered. Then drop down to the single set of 4-6. Then you can alter the exercises to make them more dynamic/complex such as Split Squats, T-Stab Pushups or Renegade Row, Alternating DB Bench or Cable Alternating Press, Single Leg Deadlift, etc. Once you move to more dynamic/complex exercises the goal isn't on simple strength but on speed of movement. The focus when perfoming a more complex movement should be force production so keep the weight lighter than a 4-6 rep load BUT increase the speed of movement so that the force production is equal. Example: If you performed a Squat for 5 reps at 135lbs and then progressed to a more dynamic Squat movement (ie: faster speed) you would drop the weight to say 100lbs but increase speed of movement both concentric and eccentric (up and down fast like a piston).

So an example for a 6mo program might look like this:

Month 1: General Conditioning

*4-6 exercises

*2-3 sets increasing in weight, 10-15 reps but not to failure

*Minimal rest

*2 workouts per week

Month 2-3: General Strength

*4-6 exercises

*Warmup to 1 max set of 4-6 reps, go to failure only on the last set

*Longer rests, up to 2:00

*2 workouts per week

Month 4-5: Increased Explosiveness and Dynamic Exercises

*4-6 exercises

*Decrease weight, increase speed of movement. Option to use single joint exercises and exercises that use opposing leg/arm movements

*Include the use of plyos and other jumping/explosive movements keeping the volume low (no more than 5 reps, 2 sets)

*2 workouts per week

Month 6: Maintenance

*2-3 Exercises

*Decrease Volume by reduced exercises and/or sets.

*1 workout per week

That's all I got for now.

Alan

I would do a full body workout 2-3 times a week, in the afternoon several hours after a hard or long run:

Monday: Long Run a.m; weighted squats, pullups, dips, shoulder press, core p.m.

Tuesday: Easy Run

Wendesday: Some kind of running workout a.m.; weighted lunges, core, horizontal rows, and pushups p.m. (optional)

Thursday: Easy Run

Friday: Some kind of running workout a.m.; deadlifts, push press, pullups, dips, core p.m.

Saturday: Easy run

Sunday Easy run

The above is the routine I follow. I do 5sets of 5reps for each exercise, adding weight as necessary so that the last set is quite difficult. I could bust out one more rep of each exercise if I absolutely had to.

This is a demanding schedule so work into it over a month or more if you choose to follow it. I'm currently trying to get strong for strength's sake, and improve running fitness simultaneously. The two are independent in my mind-- one isn't supposed to benefit the other.

This is not the way (for me) to maximize running fitness, nor is that the way to maximize strength. My goal is to be as all-around fit as possible. So take this schedule as you will, and adjust it with your own goals in mind.

Thanks Running Art and Beer.

Qs:

(1) Back in the good old days I used to strength train...it's been a few years (although I've done some not nearly as regimented as I used to be). But I used to think 12-15 reps...3 sets. Why so few reps and only one set? The old school (very old school) "rule" was lower reps/higher weight--gain muscle mass, which I assume would make me gain weight and slow my running. I'm just asking trying to understand--like I said I have been out of the gym scene mostly but not entirely for many years...just in the last few months learning about this new thing called "core," which we used to call "abs." LOL. I've been on the running/biking trail and ignoring the gym, but anyway...

(2) Do you have any links to the exercises that you described? I only know how to do basic things like: squats, lunges, leg press, leg extension, leg curl, and calves (do you recommend calves?) I have heard a lot about these dynamic exercises but don't know how to do them. I've done a few in PT so I get the general idea, but don't know how to do most of the things you described other than those in the list that I just wrote. Also, any links for good core exercises? At the moment, I'm just doing planks, side planks, a slight modification to planks (going into push-up position and then back down, again and again to failure), and walking with my arms with a fitness ball under my belly, until just under my feet, then pulling my feet into my chest, and back again...so basically I think I need more variety in my core exercises.

(3) So you do your entire body in one day? No split between upper and lower body??

(4) Is this going to help my running--obviously I hope it helps offset injury, but will it help me run faster?

I will heed the advice that I weights should exhaust me. And that I should lift on hard running days, which will be tough because I have zip for motivation after running hard or long, but I will try.

Thank you so much for the lengthy and thoughtful replies...!

I meant the weights should not exhaust me or leave me spent (typo; sorry). This will also be a challenge b/c I over-do most everything fitness related, but I will try...

And thanks again for the very thoughtful and thorough replies.

p.s. Is there a really big difference in terms of improving running performance between the dynamic exercises that you described (and that I don't know how to do) and those that I listed?

I'm just asking b/c I don't know how to do the others that you listed and basically if I can't figure them out...will I get some benefit from sticking to the routine that is familiar to me?

lalala,

While you're waiting for further explanation, try searching each of the exercises on Youtube. I've had some luck finding nice demonstrations there.

lalala wrote:

(2) Do you have any links to the exercises that you described? I only know how to do basic things like: squats, lunges, leg press, leg extension, leg curl, and calves (do you recommend calves?) I have heard a lot about these dynamic exercises but don't know how to do them.

Two suggestions. First, definitely start out with very little weight for a couple of weeks just to get used to the motions and improve your balance. The proper form is critical, so focus on that first. As to what constitutes proper form, this is probably about the only time I'd ever actually recommend hiring a personal trainer for a session or two. Find one who knows their stuff and they can spot problems with your form that would be very difficult for you to notice yourself - there's a big difference between seeing a video of proper form and actually replicating it yourself. (And no, I'm not a personal trainer nor have I ever been one, so this is not self-interested advice).

Good luck!

Running itself is a very explosive and dynamic movement.

Strength training may increase the force of muscle contraction while the more dynamic and explosive training may increase the speed at which that force is created.

Let's say during a squat you move 225lbs a total of 10 feet. Let's say it's a max effort so you're moving very slowly and it takes you 6 seconds to complete the repetition. Now, if drop the weight yet move very quickly then you may be moving 135lbs a total of 10 feet but now it only takes you 1 second. Now with increased strength all of a sudden instead of moving 135lbs with speed you are moving 145lbs with speed.

The same concept can be applied to running. Your ultimate goal is to improve running economy...using less to produce more. Studies have shown weight training and plyometics (dynamic high speed movements) improve running economy.

As far as weight training goes you don't gain muscle with heavy weights. In fact you'll gain more muscle with reps in the 8-12 range than in the 4-6 range. Muscle mass comes from time under tension and load PLUS LOTS OF EATING. Runners don't have the excess protein lying around to increase muscle mass to any noticeable degree.

Give me a specific question as to what exercise you want a demonstration of.

Don't lift more than twice a week. Your schedule has you lifting in a split fashion 6 days a week and THAT WILL lead to a higher change of muscle growth. Do a total body routine twice a week. The lower volume (one max set per exercise) also will limit any chance of muscle growth.

Alan

One more suggestion: adding weight sessions to your training routine means that you'll have to pay a lot more attention to scheduling your workouts. Making sure that you're eating at the right times, getting enough sleep, and all that sort of thing gets trickier when you're doing multiple workouts a day, especially if you have to go to a gym to lift. I know this is pretty obvious, so apologies in advance, but dealing with the timing of things and the logistics of it all was probably one of the main obstacles I encountered when adding in weights and plyometrics to my training.

Thanks for the great information. And thanks to everyone for the helpful replies.

I will check YouTube for the various exercises. I just thought I would ask b/c sometimes people have a great link that shows exercises. But I can and will look them up.

So, you said total body 2 times per week. How long per session? I can't imagine fitting total body (including core?) into 1 session. How many leg versus upper body exercises? How many core? Is the main focus on legs and core? Do you have any favorite core exercises or do mine sound okay?

Also, do you think I would still benefit although I understand not as much from the exercises that I know how to do (traditional leg weights)?

Also, very specific Q: do you recommend/or not recommend calf strengthening exercises?

Hiring a personal trainer at this point is probably out of the Q, since I am already paying out-of-pocket twice weekly for PT--$90 a shot.

Thank you!

Look at what I posted above...4-6 exercises. Keep it simple. Compound exercises. In and out in 30-45 min.

Squat

Bench

RDL

BB Row

Alan

Runningart2004 wrote:

Look at what I posted above...4-6 exercises. Keep it simple. Compound exercises. In and out in 30-45 min.

Squat

Bench

RDL

BB Row

Alan

Alan,

Thanks. I really appreciate your input. I have printed and will try to follow your workout.

I absolutely love your advice that I shouldn't go all out in weight workouts--something that I think has caused problems before. Your explanation made a lot of since and I think will really help me.

Take care!

Also, don't just blindly follow what you see on a message board. Find out what exercises work best for you and your limitations and equipment. A list of exercises isn't a program.

Example:

Now that I think about it performing a DB Row may not be the best idea if you are already doing an RDL as both will strain the lower back. The squat will also strain the lower back, but to a lesser extent. So, that could lead to too much overload on the lower back. The RDL or even the regular deadlift is always a "maybe" exercise as it depends on what else you are doing.

Here's a better idea:

Squat

Bench

Glute Ham Raise

Pullups

The Glute Ham Raise is going to depend on available equipment. You could do a a natural glute ham raise, but you'll need to watch your form. For both the Glute Ham Raise and the Pullups you would do them unweighted and go for reps. Perform both of those in a controlled fashion, ie: "Deadman Pullups". If you're swinging during pullups or using momentum or not going to full extension/flexion then you are wrong.

Alan