it's probably not a good idea but have any of you done this before? thoughts?
it's probably not a good idea but have any of you done this before? thoughts?
confessionsofacraprunner wrote:
it's probably not a good idea but have any of you done this before? thoughts?
Yes, it can be good for muscle tension and the nervous system giving you that ‘pop’ in your legs. (Similar to why you do short, hard strides the day before a race).
However you should follow some guidelines:
1. Lifting must be a consistent part of your routine. If you haven’t been lifting for 6+ weeks including lifting sessions the day before a hard workout, then don’t do it.
2. Dial back the volume. Aim for fairly heavy weight but not all out (around 80-85% of your Max) with low reps. and not too many sets. Ex. Warm set of 10 + 3x4 @ ~ 80-85% Max. with 3-5 minutes rest
3. Only do a few exercises (and pick ones you’ve consistently done before) *so the entire lifting routine is maybe 20-30 minutes max with most of that being rest In-between sets.
My routine: 1. 4x4 Hex Bar Deadlift
2. 2x15 SL Glute Bridges with Resistance Bands.
That’s it.
c7runner7 wrote:
confessionsofacraprunner wrote:
it's probably not a good idea but have any of you done this before? thoughts?
Yes, it can be good for muscle tension and the nervous system giving you that ‘pop’ in your legs. (Similar to why you do short, hard strides the day before a race).
However you should follow some guidelines:
1. Lifting must be a consistent part of your routine. If you haven’t been lifting for 6+ weeks including lifting sessions the day before a hard workout, then don’t do it.
2. Dial back the volume. Aim for fairly heavy weight but not all out (around 80-85% of your Max) with low reps. and not too many sets. Ex. Warm set of 10 + 3x4 @ ~ 80-85% Max. with 3-5 minutes rest
3. Only do a few exercises (and pick ones you’ve consistently done before) *so the entire lifting routine is maybe 20-30 minutes max with most of that being rest In-between sets.
My routine: 1. 4x4 Hex Bar Deadlift
2. 2x15 SL Glute Bridges with Resistance Bands.
That’s it.
Agree 100%. You can try substituting plyo jumps or short hill sprints, anything that creates fast-twitch muscle tension. Probably most useful for distances 800m-5K.
Thanks all. It’s a 10k XC I’m doing