CmonLRCYouGotThis wrote:
Lunges
LungeBoy wrote:
Lunges
Lunges
CmonLRCYouGotThis wrote:
Lunges
LungeBoy wrote:
Lunges
Lunges
Lunge Warrior wrote:
CmonLRCYouGotThis wrote:Lunges
LungeBoy wrote:
Lunges
Lunges
Brutus does not agree with this nonsense. Studies have shown that the lunge does nothing to build up the important muscles (the pecs, the biceps, the triceps, the shoulders, the lats, the abs). As posted earlier Brutus highly recommends incorporation of The Mighty Bench Press if you really want to run a faster 4K.
Edward Teach wrote:
Hill repeats, preferably on a hill at least 800 meters long
200 is right. Done HARD.
800 is too long for STRENGTH.
runningthistown121 wrote:
i would personally recommend looking up pascal dobert runnersworld strength routine, and click on the first video. As well as do plyometrics.
Post a link next time.
Usain Bolt's weight lifting routine
https://www.youtube.com/watch?v=TSsiUyMR-gw
or Jack Dempsey's training routine:
has anyone mentioned lunges yet?
You want to run a faster 5k? Slowly increase your mileage. Running more volume is the key. No one workout is going to make you faster. You can't avoid hard work, so just do it. You can worker smart, but you're still going to have to work long and hard. No avoiding it. Depending on your level, and experience, shoot for 5-6 miles of quality volume during your workout days. Strength training won't make you faster, just stronger so you stay healthy when you put in the mileage.
Ab routines - try abs exercises with 5 lb weights on each leg and increase to 10 lb each leg over time. I think most core workouts are good exercises, but the majority of runners don't do them with enough intensity to truly strengthen to the core and reap the benefits of improved running mechanics.
exthrower wrote:
Half squats, one day per week, heavy....3x5
why not full?
Skip717 wrote:
You want to run a faster 5k? Slowly increase your mileage. Running more volume is the key.
What if they already run a high volume? Maybe they run a high volume too slow? Or maybe they run their long workouts too fast? Or do the same thing for every workout. I think the key depends on the individuals existing routine and deficiencies.
one actual strength exercise?choose: plyo lunges (mtn climbers) or knee lifts with ankle weights.
Sloop John B wrote:
Ab routines - try abs exercises with 5 lb weights on each leg and increase to 10 lb each leg over time. I think most core workouts are good exercises, but the majority of runners don't do them with enough intensity to truly strengthen to the core and reap the benefits of improved running mechanics.
Skip717 wrote:
Running more volume is the key.
It is? So I hobby jog more KMs I'm going elite? If only that were true.
I'm with Brutus on this one.
brutus beefcake wrote:
As posted earlier Brutus highly recommends incorporation of The Mighty Bench Press if you really want to run a faster 4K.
What if I want to run a faster 5k?
Deadlift, stiff-leg deadlift with a flat back and vertical shin, barbell hip thrust
Strength Oriented wrote:
Deadlift, stiff-leg deadlift with a flat back and vertical shin, barbell hip thrust
brutus beefcake cannot agree with this misguided nonsense. Deadlifts and hip thrusts do nothing to develop the all-important pectoral muscles. For that you need The Mighty Bench Press.
hill sprints
Lunge Warrior wrote:
CmonLRCYouGotThis wrote:Lunges
LungeBoy wrote:
Lunges
Lunges
side lunges
[quote]Sloop John B wrote:
Ab routines - try abs exercises with 5 lb weights on each leg and increase to 10 lb each leg over time. I think most core workouts are good exercises, but the majority of runners don't do them with enough intensity to truly strengthen to the core and reap the benefits of improved running mechanics.[/quote.
I hope you are trolling like I like to do otherwise you dont know anything.... doing straight abs doesnt do shit... you want to do core which is not abs
runningthistown121 wrote:
i would personally recommend looking up pascal dobert runnersworld strength routine, and click on the first video. As well as do plyometrics.
Post a link next time.[/quote]
[quote]better posting guide wrote:
I'd watch it but the constant boom boom is annoying.
http://www.runnersworld.com/workouts/nikes-strength-workout-for-runnersHere's a written version.
http://www.runnersworld.com/race-training/ultimate-functional-strength
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