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Alan, what are your thoughts on lifting where the goal is only to run better? I'm in my late 40s and just recently started doing squats 2-3 times a week, always after track workouts. I've started going 5 x 5, concentrating on good form. The next day my running ranges from slow to pathetic, but once I recover, I feel great in workouts, so I think it's doing good things for me. I don't have tons of time for other lifts, though. Since the goal is just to run faster, is there anything else I should do besides keep adding 5 pounds to the bar each session as long as I can? I have no interest in gaining mass, just running fast.
PS. Thanks for the posts about Army fitness. My kid just finished AIT and it helps to have some insight on what he's up to.
peacenik army dad wrote:
Alan, what are your thoughts on lifting where the goal is only to run better? I'm in my late 40s and just recently started doing squats 2-3 times a week, always after track workouts. I've started going 5 x 5, concentrating on good form. The next day my running ranges from slow to pathetic, but once I recover, I feel great in workouts, so I think it's doing good things for me. I don't have tons of time for other lifts, though. Since the goal is just to run faster, is there anything else I should do besides keep adding 5 pounds to the bar each session as long as I can? I have no interest in gaining mass, just running fast.
PS. Thanks for the posts about Army fitness. My kid just finished AIT and it helps to have some insight on what he's up to.
Limit frequency to 1-2x a week.
Focus on strength and explosiveness.
Lift on your hardest running days, after the workout and preferably later in the day.
Example:
Box Jump 3-5 reps x 3-5 sets
Back Squat 5 sets increasing weight each time until you reach a final max set of 4-6.
Alan
Solid advice, thanks dude.
Testosterone the highest at 18? I don't believe that at all. I'm in my 50's and I can you tell you without a doubt I am way, way better in everyway than when I was 18!
Thanks Alan, I learned something today.
rgaaaag wrote:
Testosterone the highest at 18? I don't believe that at all. I'm in my 50's and I can you tell you without a doubt I am way, way better in everyway than when I was 18!
With all due respect, you can't be serious...? If your T is NATURALLY higher in your 50s vs 18, you must be a medical anomaly..maybe John Hopkins should intervene
Speaking of testosterone, if I lift weights regularly, would that increase the amount of testosterone I have?
Also, what causes shakiness after workouts?
Gains season wrote:
Also, what causes shakiness after workouts?
Heavy taxing of your CNS
Runningart2004 wrote:
peacenik army dad wrote:
Alan, what are your thoughts on lifting where the goal is only to run better? I'm in my late 40s and just recently started doing squats 2-3 times a week, always after track workouts. I've started going 5 x 5, concentrating on good form. The next day my running ranges from slow to pathetic, but once I recover, I feel great in workouts, so I think it's doing good things for me. I don't have tons of time for other lifts, though. Since the goal is just to run faster, is there anything else I should do besides keep adding 5 pounds to the bar each session as long as I can? I have no interest in gaining mass, just running fast.
PS. Thanks for the posts about Army fitness. My kid just finished AIT and it helps to have some insight on what he's up to.
Limit frequency to 1-2x a week.
Focus on strength and explosiveness.
Lift on your hardest running days, after the workout and preferably later in the day.
Example:
Box Jump 3-5 reps x 3-5 sets
Back Squat 5 sets increasing weight each time until you reach a final max set of 4-6.
Alan
No weight on the box jumps? 15 -25 box jumps doesn’t sound very hard, but I don’t know anything conpared to you. Just curious.
squigley wrote:
Runningart2004 wrote:
Limit frequency to 1-2x a week.
Focus on strength and explosiveness.
Lift on your hardest running days, after the workout and preferably later in the day.
Example:
Box Jump 3-5 reps x 3-5 sets
Back Squat 5 sets increasing weight each time until you reach a final max set of 4-6.
Alan
No weight on the box jumps? 15 -25 box jumps doesn’t sound very hard, but I don’t know anything conpared to you. Just curious.
Runners need to rewire their thinking when it comes to lifting/plyos. Don’t think like a runner.
Box jumps and other explosive plyos, think it terms of quality and explosiveness.
3-5 sets, 3-5 reps, 120s rest, 24-30in max. It’s not about how high you can jump or how many you can do, it’s about how quickly and powerful your muscles can contract.
Alan
For me just a few minutes and I fall asleep from boredom. When I wake up I just have DOMS. It sucks. I'm a distance runner so I don't need to worry about weights. I can run everyday and don't have to worry about DOMS. If I get DOMS from weights then it is hard to lift anything for ages so it is pointless.
DOMS fro weights also sucks because you just have to wait for it to heal. It is not like you can lift lighter weights the next day to help you recover. At least if I'm sore after a hard session or race I can do an easy recovery run the next day and I feel much better at the end of it.
Runningart2004 wrote:
squigley wrote:
No weight on the box jumps? 15 -25 box jumps doesn’t sound very hard, but I don’t know anything conpared to you. Just curious.
Runners need to rewire their thinking when it comes to lifting/plyos. Don’t think like a runner.
Box jumps and other explosive plyos, think it terms of quality and explosiveness.
3-5 sets, 3-5 reps, 120s rest, 24-30in max. It’s not about how high you can jump or how many you can do, it’s about how quickly and powerful your muscles can contract.
Alan
Alan do you have any experience with trap bar jumps? loaded at ~60 percent of deadlift 1rm for 3x5? can i follow these with jumps for height/distance
Been lifting for a couple weeks, and have gained 2 lbs. #trusttheprocess