Does gym work improve 5k/10k/xc performance?
Does gym work improve 5k/10k/xc performance?
yeah, do a full body but leg focused workout 2-3x week. 3 sets of 12 reps.
Make sure its a circuit workout to keep your heart rate up the whole time and don't take more than 30 second rests between exercises/lifts
Yes
dhchddlhhhld wrote:
Does gym work improve 5k/10k/xc performance?
Not in my opinion... i think they do help in preventing injuries though, and help in not looking like a holocaust victim.
6 sets of 20-25 rep bodyweight squats
6 sets of 40-50 rep bodyweight calf raises (I'm being serious with this, it takes a lot of reps to get that burn in your calves)
I do that once every 1-2 weeks as to keep my muscles strong enough to handle the running.
The Bodyweight squats will also provide a 20-30 min anaerobic workout. 20-25 reps might not seem much but they'll take 2-3 days worth recovery out of your legs.
Nothing listed above in this thread would improve performance for distance running. It has to be high intensities for neural recruitment or plyo-type work (30-50%) lifted rapidly. Sets of 6 reps at 80% or greater of 1RM (nearly to failure) have been shown to improve RE by 4-8% and race performance by 3-4%. But circuit training and crossfit training is basically useless unless the athlete was running very few miles/
As for "gym" it's really not necessary. You can do everything you need in your basement, living room, back yard...
This thread is hilarious. I mean honestly I don't go around giving marathon advice, so why do people with NO knowledge respond to questions with terrible advice. Coach d is the only one with good advice. High weight, low rep, plenty of recovery for neural recruitment.
wish people were smarter wrote:
This thread is hilarious. I mean honestly I don't go around giving marathon advice, so why do people with NO knowledge respond to questions with terrible advice. Coach d is the only one with good advice. High weight, low rep, plenty of recovery for neural recruitment.
_____________________________
hilarious?
How do you mean hilarious? Do you mean, ha ha, like a clown?
Do I seem funny to you?
Are you calling me a clown?
Do I amuse you?
YouTubed runners + gym work and got this: https://www.youtube.com/watch?v=NKxZVJrMqZ0 Would any of these be beneficial for distance runners? I personally wouldn't be able to do a few of these at this weight. The lunge matrix, I've seen before. Thoughts?
Good thread and I see a direction for change and for the better when it comes to you runners.
You learned that just by being SKINNY you're not going to get anywhere in life.
That's right, introduce heavy weights and high reps (cross fit style) to your life and get a little BUFF. Your girlfriends (haha, if they existed, lol) will appreciate it.
coach d wrote:
Nothing listed above in this thread would improve performance for distance running. It has to be high intensities for neural recruitment or plyo-type work (30-50%) lifted rapidly. Sets of 6 reps at 80% or greater of 1RM (nearly to failure) have been shown to improve RE by 4-8% and race performance by 3-4%. But circuit training and crossfit training is basically useless unless the athlete was running very few miles/
So, do you think the work George Gandy did with Seb Coe was a waste?
Based on what I've read it wasnt far off coach d's advice. If it was different then no it wasn't a waste, but it sure wasn't ideal.
I don't think the amount of muscle wear created by those workouts when they are looked at as part of the overall training load. I was always told to do compound movements 10-12 reps at a weight where 12 reps would NOT be failure. Worked decently well for me. I have a pretty good kick on account of it.