How fast could you do this workout...

Because I enjoyed it. Was a nice change of pace from the daily grind. I'm on the downslope of competitive running anyway, so it's probably a natural transition to incorporating different things into my routine.

New Contract wrote:

Maybe if it was 2 times bodyweight. Bodyweight is peanuts.

I can deadlift over 300 pounds without even bending my knees.

Yeah, but your 5k is slow AF.

Based on what I've seen on YouTube, after the 400m, it would be like...

Runner: 1..2........3............argh!!

Crossfitter: no rep no rep no rep no rep no rep no rep no rep no rep

This sounds like a crushing workout, and as usual, there is such a lack of understanding of weight training on these boards. Yes, deadlifting body weight is not "hard" - unless you have never done serious lifting and have never adapted your body's frame and developed basic muscular power. This describes most distance runners!

Similar story every time someone starts talking about bench pressing. Pick a man off the street, runner or not, and 95% chance he will not be able to bench press body weight. Yes, most people can easily build to this within 3-6 months of proper weight training, but it isn't just an innate ability.

As runners, you really should all know better. We are all in agreement on these boards that most men could train to run a 6:00 mile (actually, most of you think 5:00 or even 4:30 is reasonable!). And yet this is unbelievably difficult for a random person.

Anyway, I am interested in trying this challenge myself, though I will probably cut the reps in half. I deadlift once a week, usually 3-4 sets of 5 reps a little above body weight. It feels pretty easy in the gym, but even this crushes my running for the next 36 hours, particularly if I'm trying to run uphill. I similarly bench press body weight a couple of times a week, with no major effect on running.

An 800-1500m type who does weight-training and/or plyometrics would probably be the ideal candidate for an attempt at speed. I could imagine someone completing it in just under 20 minutes, with about 65-70 sec 400m and 3-4 sec for each deadlift rep.

Gimme Curtis Beach and I bet he'd do it in less than 18 minutes.

Pick the dec wrote:

Gimme Curtis Beach and I bet he'd do it in less than 18 minutes.

Not sure if anybody could do it in 18 mins. Let's assume somebody did every 400 in 70 seconds. Let's also assume athlete begins deadlifts exactly ten seconds after completing the 400. He performs the ten deads in 20 seconds, rests for ten seconds then starts the next 400. This scheme would bring you home just under 18 mins.

Could Beach do 10x400 in 70 seconds on 40 seconds rest, with 20 seconds of that rest not being rest at all, but another exercise that will fatigue him even more? I'm not saying he couldn't, I don't know the answer.

I miscalculated, that plan would bring

You in just over 18 minutes. He would have to average 69's to bring it in at 18 mins.

congratulations wrote:

New Contract wrote:

Maybe if it was 2 times bodyweight. Bodyweight is peanuts.

I can deadlift over 300 pounds without even bending my knees.

Yeah, but your 5k is slow AF.

The one I do between these deadlifts is twice as fast as you can do though.

Let me hijack this thread a little and ask a serious question about powerlifting:

Are there any moderately serious runners here who have been able to simultaneously develop powerlifting strength?

I am not asking for much, say 30+ MPW and/or fitness for a 40:00 10K, while also managing 2-3 weekly lifting sessions that include squats, bench, deadlift at body weight or higher. So just marginally achieving "serious" standards in both running and lifting.

I can do everything but the squats, where my long, lanky legs and tight hips and ankles are too much of a limitation for significant weight (I bench twice as much as I can squat!). But even still the deadlifts are just killer. Also, whenever I focus on just the lifting for a few weeks, I see significant gains, but once I start running again most days the muscle mass just vanishes.

Body weight deadlifts aren't hard. I weigh 170 and regularly do 5X10 at 185 for deadlifts.

Given my 5k (15:24) I think running 5k pace or a little faster wouldn't be too hard.

72 seconds/lap x 10 laps= 720 seconds= 12:00

Plus ~30 seconds/set of deadlifts x 10= 300 seconds= 5:00

17:00 is probably doable and I think faster is very possible if it was an "all out effort"

First of all, 170 is a massive weight for a distance runner! It's very rare to find a sub-16:00 guy who weighs over 160. When I'm running regularly I am pretty much automatically 150 or less, and even still I am bulkier than most distance guys.

More importantly, please share some more details about your lifting routine. Are you deadlifting once, twice, or more weekly? Do you isolate chest, back, quads, etc., or do you do a full-body routine? How do you balance lifting with running?

In terms of the challenge, have you tried strides after deadlifting? Does it really not affect your drive and/or hip flexors?

That guy... wrote:

TrackDoctor wrote:

Not many people can deadlift their body weight a hundred times in less then 10 minutes.?

Post says 10x

My mistake, poorly written. The workout is ten rounds of 400 then 10 DL's after each. Total of 100 DL's.[/quote]

Then its a DNF!

So you're going to finish your lap, and immediately be on the bar deadlifting within two seconds. You're also going to be running at 72s pace immediately following your tenth DL? Ok. Total BS.

With your running and lifting stats it sounds like you may be the best to attempt it, any interest in filming it?

This workout sounds fun

JackRunner wrote:

Body weight deadlifts aren't hard. I weigh 170 and regularly do 5X10 at 185 for deadlifts.

Given my 5k (15:24) I think running 5k pace or a little faster wouldn't be too hard.

72 seconds/lap x 10 laps= 720 seconds= 12:00

Plus ~30 seconds/set of deadlifts x 10= 300 seconds= 5:00

17:00 is probably doable and I think faster is very possible if it was an "all out effort"

This workout actually sounds fun, although I'm sure I'll never do it. There's not a chance in hello you're doing this in 17 minutes. Are you claiming you can do 10x400 in 72 with 30 seconds rest, and almost the entire 39 seconds is spent performing another exhausting exercise?? somebody who thinks they'd kill this workout needs to put it on video.

No chance that anyone does this in 10 minutes. Regardless of athletic ability. You're assuming that this person can run sub 60 for the 400's and do 10x10 body weight deadlifts in enough time to hit 10:00. NO WAY! The deadlifts alone will take 25-50 seconds depending on the individual, then to sprint a 400?

Look out hamstrings!!

I was thinking somewhere from 17-19 minutes would be an ideal range for a top athlete. 10 DL's in a set is a bit too much in a rep set in my opinion. I like to think DL should be left to the 2-6 range for 3-6 sets. So, 100 DL's in a workout does not sound like a healthy way to go about things. LOL

Very interesting workout. I'll try it and report back. I'm as slow as you can be running, but am a very proficient Deadlifter. One workout I do is 175 lbs, 10 reps at the start of every minute for ten minutes. Yes 200 reps total, probably not recommended, but I've been deadlifting a long time. I use it as very light weight, high rep for conditioning. Even with that DL ability I expect the deads in this workout to be brutal because I'll be so gassed from the run. Hope to do it by Friday.

10 reps at the start of each minute for 10 minutes = 200 reps?

jmcrun2000 wrote:

10 reps at the start of each minute for 10 minutes = 200 reps?

For twenty minutes, sorry.