Show Posts
8641
Introduce Yourself / Re: I like running
« on: June 02, 2011, 11:47:44 am »
As you've already experienced, you can't do everything at once. If you want to work on strength, you have to dedicate some time and effort to it, and that includes recovery time. If you're running twice a day, especially if you're running hard, that might get problematic.
As an example, you could replace 3 days of running with weight training for two months, eat a bunch more protein than you're probably used to, and see how much progress you make on the strength side. Your endurance will suffer a little but you can always get it back, and if you want to progress in one area another will have to suffer for a little while. Then, when August rolls around and it's time to start getting into track shape again, cut the weights back to one or two times a week, heavy-ish but low volume, and add the running days back into the mix.
What weight training, you ask? Hardly matters. You're a beginner so you'll make progress doing nearly anything as long as you keep your form solid (i.e. don't get hurt) and add weight to the bar. For instance:
jump squat or power clean/snatch 3 x 2
squat 3 x 5
bench 3 x 5
chin ups 3 x 5 (add weight once it gets easy)
DL or trap bar DL 1 x 5
core x whatever (leg raises, ab roll outs, etc.)
The main takeaway is: if you want to lift productively and are already training twice a day, you're gonna have to cut back on some part of your training. This will not hurt you, especially in the off-season, and in the long run may make you faster.
As an example, you could replace 3 days of running with weight training for two months, eat a bunch more protein than you're probably used to, and see how much progress you make on the strength side. Your endurance will suffer a little but you can always get it back, and if you want to progress in one area another will have to suffer for a little while. Then, when August rolls around and it's time to start getting into track shape again, cut the weights back to one or two times a week, heavy-ish but low volume, and add the running days back into the mix.
What weight training, you ask? Hardly matters. You're a beginner so you'll make progress doing nearly anything as long as you keep your form solid (i.e. don't get hurt) and add weight to the bar. For instance:
jump squat or power clean/snatch 3 x 2
squat 3 x 5
bench 3 x 5
chin ups 3 x 5 (add weight once it gets easy)
DL or trap bar DL 1 x 5
core x whatever (leg raises, ab roll outs, etc.)
The main takeaway is: if you want to lift productively and are already training twice a day, you're gonna have to cut back on some part of your training. This will not hurt you, especially in the off-season, and in the long run may make you faster.
, but if you really want to lose 20 plus lbs just become a vegan. I guarantee you would lose that weight if you didn't use oils and took brown rice or soy protein shakes.
