I have been looking on-line but haven't been able to find a good full-body workout.
I would say pick up a copy of Muscle and Fitness - they usually have a number of working routines with pictures and everything. They also talk about nutrition.
I have been looking on-line but haven't been able to find a good full-body workout.
I would say pick up a copy of Muscle and Fitness - they usually have a number of working routines with pictures and everything. They also talk about nutrition.
Xfit_guy_the_real_one_1 wrote:
OK, here we go.
Please disregard the answers from the other guys, they have no clue.
I prescribe you the following program. Follow it:
M: deadlift, weighted pullups, bench press, triceps extensions
T: squat, rows, military press, biceps curls
W: sprints
T: deadlift, weighted pullups, bench press, triceps extensions
F: squat, rows, military press, biceps curls
S: sprints
S: OFF*
Rinse and repeat.
Rep range: 8-10 (works best to get BUFF).
Sprints will make sure you get shredded
*Sunday is off. With all the muscle you'll add (especially arms), you'll get lucky on Sat nights so your testosterone will be a bit low on Sunday. Don't worry, take it easy. Don't give her your number.
For someone who typically only trolls, this actually isn't a bad plan save for the volume of lifting. Replace the sprints with strides, it'll serve most of the same purposes. Your top end speed will improve plenty by doing the lifting alone; it's going to be diminishing returns after that if you add in heavy sprinting. I would also compress the four lifting days down to three. You could even just do two and still probably see noticeable results.
M: deadlift, weighted pullups, bench press, triceps extensions
T: strides
W: squat, rows, military press, biceps curls
T: strides
F: squat, rows, weighted pullups, triceps extensions
S: strides
S: OFF*
Periodize your reps, don't "wash, rinse repeat." Start with low reps (3-5) at a high rate (close to max) to build base strength. Then transition to more moderate weight (think ~75% max) with a rep range of around 8-12, focusing on explosive movement. Don't sacrifice speed for good mechanics. That's one of the primary ways crossfitters get hurt, and it also makes it a lot easier and therefore less of a stimulus for you. Better to do less weight with good form than do more weight for no greater benefit and a higher chance of injury. As you taper off, replace the lifting with some plyometrics for speed.
Most of what I'm recommending is more targeted for 5k/10k type running, but I believe that it will still improve your marathon. It's a smaller component for longer stuff like a marathon, so maybe try just the two days per week initially and see how you react to it. Good luck!
Starting Strength by Mark Rippetoe. Follows a very sensible linear progression while still keeping things simple by using five basic lifts: back squat, bench, standing press, deadlift, and power cleans. Emphasizes correct form first over simply lifting as much as you can. Make it worth your while and go for a power rack and olympic weights. Allows you to do all of the above safely.
You don't actually need the bench. Unless it's cheap, lift from the floor to overhead which is good for you anyway, and spend your money on some other toys.
For a runner, a sturdy box for stepups, Bulgarians and single leg squats is way more valuable than a comfy bench to lie down on. Dumbells and/or kettlebells will give you a lot more options as well.
Tim L wrote:
Starting Strength by Mark Rippetoe. Follows a very sensible linear progression while still keeping things simple by using five basic lifts: back squat, bench, standing press, deadlift, and power cleans. Emphasizes correct form first over simply lifting as much as you can. Make it worth your while and go for a power rack and olympic weights. Allows you to do all of the above safely.
Thanks for the suggestions. Unfortunately, my apartment is too small for a power rack, which I should have mentioned in the OP.
eurodonkey wrote:
You don't actually need the bench. Unless it's cheap, lift from the floor to overhead which is good for you anyway, and spend your money on some other toys.
For a runner, a sturdy box for stepups, Bulgarians and single leg squats is way more valuable than a comfy bench to lie down on. Dumbells and/or kettlebells will give you a lot more options as well.
The bench is free. I need to buy a bar though. I also already have kettlebells. Thanks for the suggestions.
you can't go wrong with Rippetoe but I would start with goblet or front squats.
To all those giving advice the op doesn't have rings or pull up bars and has a small space and he is a distance runner.