Lifting discussion

So I heard about this new thing called a "search engine".

If you type in questions onto a "search engine" it will display the results.!

Wow! Technology! Back in my day you actually had to find articles in magazines and journals.

So...

Step 1: Open up your internet browser.

Step 2: Enter the address of your favorite search engine.

Step 3: Search for "weight training improves distance running performance".

Enjoy!

Alan

Why thank you sir! What wonder! Maybe I've looked for Verkohansky material before but not come across this particular study, maybe the person who mentioned it might have more immediate knowledge of its location!

And I don't mean disrespect Alan, I like your posts but no need for the whole "just look it up thing." if an article gets posted here, that's more easy access information for people interested in the topic

The problem is putting too much faith in one article or too much faith in lab research. Remember that your training does not occur in a vacuum.

Keep in mind also that any training which increases testosterone or human growth hormone will be beneficial. Also keep in mind the squat has a big upper body component and so some training of the upper body will help your squat which will in turn help your plyos.

As far as calves go try bent knee to straIght leg calf raises. Put a light barbell across shoulders (lets say 90lb). Legs shoulder width apart. Place toes onto a 45lb plate or other raised surface. Bend knees. Explode upward flex calves and straighten legs

Alan

Oh of course! I just was interested in seeing it since every piece of Verkoshansky I've read pretty much stated calf work as unnecessary (this too seems to be the general consensus) as the calves usually get all the work they need during running (or jumping). Weight work for them has always been a bit iffy (except maybe for Achilles rehabilitation) since bulk in the calves is uneconomical.

Alan, does upper body training affect your run later that day? Meaning, does it make sense to be slower the day of hard upper body training?

Schumacher the Shoemaker wrote:

Cool thank you - I'll start doing pull ups in addition to what my coach has me doing.

For the record I am a 10k runner in the spring.

yeah i do pushups as a a workout, but i do em everday. some pull ups

My coach is giving me freedom with lifting ( as long as I do it, which obviously I will. )

I'm thinking Monday and wednesday. We have workouts Tuesday and Fridays. Any ideas how I should do it? It sounds like high weight loa reps seems to be the consensus

The old advice to lift low weight high reps seems to be a mix of caution and lack of understanding about what weight training does. With that said lifting that way isn't bad for you or anything. You will still get stronger, just not optimally. If you squat too heavy with bad form and hurt yourself, it is bad for you. So go ahead and work your way up. I like overhead squats because they force you to balance the weigh well. As for upper body, I have no proof of this, but it seems like higher reps would make more sense. The legs need power to support your weight. The arms just need to not get tired.

High weights, low reps probably is the way to go, HOWEVER, it is important to gain some base strength and, for the more complex lifts, technique. Going straight into "heavy" weights might be dangerous without the proper preparation.

If you workout tue and thu and lift mon and wed then your legs will always be sore. Instead do your lifting same day as workout but later in day hours afterward. For lifting session do a dynamic warmup not jogging. After session do a light jog.

Alan

pusssshhhhhuppsss wrote:

Schumacher the Shoemaker wrote:

Cool thank you - I'll start doing pull ups in addition to what my coach has me doing.

For the record I am a 10k runner in the spring.

yeah i do pushups as a a workout, but i do em everday. some pull ups

Why pushups every day? It is like any other bodybuilding/strength building exercise. The exercise itself breaks the muscle down and allowing it to rest allows it to grow.

Polly P wrote:

pusssshhhhhuppsss wrote:

yeah i do pushups as a a workout, but i do em everday. some pull ups

Why pushups every day? It is like any other bodybuilding/strength building exercise. The exercise itself breaks the muscle down and allowing it to rest allows it to grow.

He's right. Recovery.

lifting heavy = testosterone production = increased resistance to overtraining.

my experience anyway. trust me, i did not want to lift after running 80-90mpw but forcing myself to do so actually made me feel better.

treadmilldestroyer wrote:

lifting heavy = testosterone production = increased resistance to overtraining.

my experience anyway. trust me, i did not want to lift after running 80-90mpw but forcing myself to do so actually made me feel better.

What do you mean by it made you feel better?

Think long-term. If you're sore from lifting and do poorly at a workout the next day, not so great. One way to avoid this is to lift after workouts on Tues-Thurs. Another is to follow Mark Rippetoe's plan

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

and really up the weight steadily each week from a low and comfortable starting point.

IMO, getting good at the squat and deadlift is great for injury prevention and hill work. Getting good at the clean and jerk is just a lot of fun.

He means increased testosterone production helps him recover faster. If all you do is just run distance your testosterone levels are lower, also hGH. If you lift you get a transient bump in both of these which can make you feel "snappier" and more energetic.

All of you distance runners need to stop your whining and move some weight. If you're running 80 miles plus a week you won't get big, you just won't.

For running you need to work your core.

Other than your core you should do deadlifts or squats. Also do 1-3 reps. If you get 3 reps go heavier. The perfect weight will be at 1 or 2 reps. 1 to 2 reps will build strength without putting weight on. take about 5 minutes between sets to let maximize the use of ATP.

If you are not an experienced lifter get a personal trainer or your coach to monitor your form.

within 20 minutes of your workout consume some protein.

Read Underground secrets to faster running by Barry Ross.

If you want to build muscle. lift as heavy as possible for 4-6 reps. Research Max-OT, it is a bodybuilding program for natural bodybuilders.