Weight session efficiency

King hobbyjogger wrote:

20:34 in the 8k.

wut

some people report success with low reps / high weight. get in get out stuff.

3 sets x 3-5 reps for deadlift, back squat, bench press, barbell rows,and then some chinups/pullups for as many as you can do. 3-5 minute recovery periods. this will develop strength without much hypertrophy.

you could see some decent strength gains for a very small time commitment. most of your time in the gym would be sitting around during recovery.

google 5 x 5 strength training for more info. keith livingstone describes this type of training in his lydiard book "healthy intelligent training"

just do this. watch the video carefully. if you are marathon training, you just want to focus on the small muscles that support the running muscles.

now isn't the time to weight train your running muscles.

I've seen results with the most minimal possible weight training regimen . I lift once a week, and do something like: 3x3 squat, 3x3 bench or something else (mostly waiting to recover), 3x3 deadlift or clean. Total time is probably half an hour.

It's clearly not ideal, but it allows me to lift heavy without interfering with training. I've added about 65 pounds to my squat and my speed's improved.

squats, dl, leg curl, calf raise, squat jump, lunge, a skip, butt kick, jumps. i mostly just try to get in and out, and I can do all of these quite quickly. (I'm also generally doing these after my tougher interval sessions and my wannabe sprint sessions, so I'm generally just trying to do the lifts with good form and then get out, and I do the standing skips, butt kicks, and jumps in order as a set.)

Explosive lifts or plyos appear to offer the most benefits to runners

luv2run wrote:

Explosive lifts or plyos appear to offer the most benefits to runners

Generally speaking, when you lift, you want to get stronger. Modalities that involve little TUT and de-emphasize the eccentric phase are exactly What Not To Do if you wish to get stronger over the long term.

But they are much EASIER to perform, and hence popular.

I wouldn't discount plyometrics all together because of course you need to incorporate those as well. Strength is like distance running. You know you have base work, peaking, etc., and strength is the same way. You need to work on all formats of strength work, and a simple formula just wont work as well as a properly formatted one.

lol lol lol lol wrote:

luv2run wrote:

Explosive lifts or plyos appear to offer the most benefits to runners

Generally speaking, when you lift, you want to get stronger. Modalities that involve little TUT and de-emphasize the eccentric phase are exactly What Not To Do if you wish to get stronger over the long term.

But they are much EASIER to perform, and hence popular.

TUT?

luv2run wrote:

TUT?

Time Under Tension.

The optimal TUT (to failure) to produce gains in strength and LBM for most people is somewhere between 30 and 60 seconds.

vpathletics.com wrote:

I wouldn't discount plyometrics all together because of course you need to incorporate those as well. Strength is like distance running. You know you have base work, peaking, etc., and strength is the same way. You need to work on all formats of strength work, and a simple formula just wont work as well as a properly formatted one.

You certainly don't need to perform plyometrics to optimize running performance. The specific work is running fast. Plyos seem (oddly) to be more popular among distance runners than sprinters.

If you wish to injure yourself, however, by all means lift ballistically, whether by performing plyometrics, or power cleans, or Cross Crippled, or tire-flipping, or jumping off houses.