Recently started doing heavy weight sessions in the afternoons of my workout days. Many pro runners I’ve researched tend to say they do about 45 minutes to an hour. Since I’m only doing it 3 times a week, I’d like to work the whole body with each session (arms, core, and legs). What’s a good routine to get the best bang for my buck?
Mile 4:38
5k 15:30
Half 1:10
Gettin Swolle wrote:
Recently started doing heavy weight sessions in the afternoons of my workout days. Many pro runners I’ve researched tend to say they do about 45 minutes to an hour. Since I’m only doing it 3 times a week, I’d like to work the whole body with each session (arms, core, and legs). What’s a good routine to get the best bang for my buck?
Mile 4:38
5k 15:30
Half 1:10
Drop to twice a week.
You could really be done in 30-45mim.
Do a search, we just beat this to death in a recent thread.
Alan
Bench Press, Squats, Overhead Presses, Pull ups. 4 sets of each
Phil Disnutt wrote:
Bench Press, Squats, Overhead Presses, Pull ups. 4 sets of each
Three upper body lifts and one lower body lifts for a sport that’s pretty much all lower body?
Alan
If you use a 3 day a week routine.
Day 1 priority on total body lifts,
Secondary emphasis on lower body lifts, minor
Emphasis on an upper body lift.
Day 2 priority on lower, secondary on upper minor Emphasis on total body lift.
Day 3 priority on upper body lift, secondary emphasis on total body minor emphasis on lower body lift.
With a 2 day routine emphasis total one day with a secondary emphasis on lower body lifts and a minor emphasis on upper body. The 2nd day could prioritize lower with a secondary emphasis on total body.
Examples of total body are forms of cleans, push or jerk presses or even dead lifts. (Triple extension exercises)
Make sure you include squatting and hinging in your lower body routines and pushing and pulling in your upper body lifts.
Thanks for some good info coach! Will definitely implement your advice.
I'm a big fan of total body routines, on M-W-F, in the winter or during base building.
Pull-ups
Squats
Overhead Press
Deadlifts
Kettlebell swings
Kettlebell Clean/Press
Lunges
abdominal/hip circuit.
I start off a routine with doing the deadlifts, squats, and overhead presses with barbells, but as the weeks go by I may switch out barbells for dumbells/kettlebells. I also alternate "heavy days" for the squats and deadlifts. Monday I will go heavier on the squats, Wednesday will be heavier for Deadlifts. When I do Kettlebell deadlifts, I will do single leg on the bosu ball, but you can do them flat on the ground, then move to the foam pads, then finally on to the bosu ball if you want to keep instability in there.
Keep in mind that there are lot of variations to squats. You can do different squat routines each workout.
Air squats, jump squats, dumbbell squats, goblet squats, Bulgarian squats, back squats, and box squats. Hex bar deadlifts are also a type of squat. I prefer to go heavy on the deadlift and dumbbell squats, high reps on the air squats and middle of the road on everything else. In between the leg exercises, instead of standing around, you can do some core or upper body exercises and then return to the legs.
I also do lunges, overhead plate lunges, manmakers, and medicine ball wall balls.
I updated the list to what every gym in America has turned into with the rise of social media
gainzzz wrote:
I'm a big fan of total body routines, on M-W-F, in the winter or during base building.
Pull-ups
Sit on leg extension apparatus, take selfies
Squats
lean on rack between sets, post selfie
Overhead Press
Sit on bench press bench, swipe right on EVERYTHING
Deadlifts
Sit on leg curl apparatus, take selfie
Kettlebell swings
surround yourself with all of the kettlebells, even though you will only be using one, take selfie. Don't put any of the kettlebells away
Kettlebell Clean/Press
Lean on squat rack, post selfie
Lunges
KEEP SWIPING RIGHT
abdominal/hip circuit.
Lay on the ground in the very middle of the gym, taking a selfie, posting the selfie and swiping right
I start off a routine with doing the deadlifts, squats, and overhead presses with barbells, but as the weeks go by I may switch out barbells for dumbells/kettlebells. I also alternate "heavy days" for the squats and deadlifts. Monday I will go heavier on the squats, Wednesday will be heavier for Deadlifts. When I do Kettlebell deadlifts, I will do single leg on the bosu ball, but you can do them flat on the ground, then move to the foam pads, then finally on to the bosu ball if you want to keep instability in there.
This is every gym in America wrote:
I updated the list to what every gym in America has turned into with the rise of social media
gainzzz wrote:
I'm a big fan of total body routines, on M-W-F, in the winter or during base building.
Pull-ups
Sit on leg extension apparatus, take selfies
Squats
lean on rack between sets, post selfie
Overhead Press
Sit on bench press bench, swipe right on EVERYTHING
Deadlifts
Sit on leg curl apparatus, take selfie
Kettlebell swings
surround yourself with all of the kettlebells, even though you will only be using one, take selfie. Don't put any of the kettlebells away
Kettlebell Clean/Press
Lean on squat rack, post selfie
Lunges
KEEP SWIPING RIGHT
abdominal/hip circuit.
Lay on the ground in the very middle of the gym, taking a selfie, posting the selfie and swiping right
I start off a routine with doing the deadlifts, squats, and overhead presses with barbells, but as the weeks go by I may switch out barbells for dumbells/kettlebells. I also alternate "heavy days" for the squats and deadlifts. Monday I will go heavier on the squats, Wednesday will be heavier for Deadlifts. When I do Kettlebell deadlifts, I will do single leg on the bosu ball, but you can do them flat on the ground, then move to the foam pads, then finally on to the bosu ball if you want to keep instability in there.
Pretty accurate. Only I would add “take mirror selfie” while leaning on squat rack bar.
Cause instagram or it didn’t happen
Runningart2004 wrote:
Phil Disnutt wrote:
Bench Press, Squats, Overhead Presses, Pull ups. 4 sets of each
Three upper body lifts and one lower body lifts for a sport that’s pretty much all lower body?
Alan
Umm, yeah, that's the point of lifting upper body. Running gets the core and lower body looking good, but you need to lift for the upper body and arms.
You might want to check out Jay Dicharry's new book Running Rewired. Lots of routines in there with varied purposes. It's not just weightlifting though.
Core until your gf can play checkers on your abs.
Deadlift 5 x 5
Parell squat 5 x 3
Hyper extentions 3 x 5
Lunges 2 x 15
Leg extensions 3 x 5
Leg curls 3 x 5
Pull up or pull downs. 5 x 5
Row (any kind i.e. dumbbell,barbell cable etc) 5 x 5
Bench press 5 x 5
Libertarian vegan wrote:
Deadlift 5 x 5
Parell squat 5 x 3
Hyper extentions 3 x 5
Lunges 2 x 15
Leg extensions 3 x 5
Leg curls 3 x 5
Pull up or pull downs. 5 x 5
Row (any kind i.e. dumbbell,barbell cable etc) 5 x 5
Bench press 5 x 5
In one session? Okeeeee...
"parell" squat? You mean parallel squat? In other words.....a normal squat?
Runningart2004 wrote:
Phil Disnutt wrote:
Bench Press, Squats, Overhead Presses, Pull ups. 4 sets of each
Three upper body lifts and one lower body lifts for a sport that’s pretty much all lower body?
Alan
We don't know what he wants out of his gym sessions. If he just wants to look better, this could make sense coming from a runner background.
If he is looking for running performance, then the upper body focus makes less sense. I don't really have an opinion there about what's good for running. I've yet to establish a clear picture of the purpose of gym work for runners. Injury prevention? Force Production? Being "stronger" isn't inherently advantageous for running so I'm assuming that's not the goal.
LM wrote:
Runningart2004 wrote:
Three upper body lifts and one lower body lifts for a sport that’s pretty much all lower body?
Alan
We don't know what he wants out of his gym sessions. If he just wants to look better, this could make sense coming from a runner background.
If he is looking for running performance, then the upper body focus makes less sense. I don't really have an opinion there about what's good for running. I've yet to establish a clear picture of the purpose of gym work for runners. Injury prevention? Force Production? Being "stronger" isn't inherently advantageous for running so I'm assuming that's not the goal.
Exactly. If the goal is to look better than stop running and start lifting 5-6x a week.
If the goal is to improve sport performance then try:
Power/Explosive Lift
Lower Body Strength Squat Focused
Lower Body Strength Hinge Focused
Lower Body Single Leg
Upper Push
Upper Pull
Twice a week.
3 x 10 down to 3x5. Down to a 1-3 rep max once you know what you’re doing (6-12mo). Explosive/Power lifts 2-3 sets x 3-5 reps.
Alan
One hour of Turkish get ups, perfecting your form EOT
Virgil "The Turk" Sollozzo wrote:
One hour of Turkish get ups, perfecting your form EOT
Metabolic "Conditioning" which you will get from 1 hour of turkish get ups, or kettle bell swings for that matter, is different than a short explosive strength routine that lights up your central nervous system.
gainzzz wrote:
I'm a big fan of total body routines, on M-W-F, in the winter or during base building.
Pull-ups
Squats
Overhead Press
Deadlifts
Kettlebell swings
Kettlebell Clean/Press
Lunges
abdominal/hip circuit.
I start off a routine with doing the deadlifts, squats, and overhead presses with barbells, but as the weeks go by I may switch out barbells for dumbells/kettlebells. I also alternate "heavy days" for the squats and deadlifts. Monday I will go heavier on the squats, Wednesday will be heavier for Deadlifts. When I do Kettlebell deadlifts, I will do single leg on the bosu ball, but you can do them flat on the ground, then move to the foam pads, then finally on to the bosu ball if you want to keep instability in there.
+2 .... This my friend is the recipe for keeping the body strong and athletic for years to come!