| Author |
Message |
Michael De Cola (Mad7864)
Junior Member
Username: Mad7864
Post Number: 5
Registered: 9-2007
| | Posted on Tuesday, October 16, 2007 - 1:27 pm: |       |
There are many different theories of what is the proper training methods of how you can get strong and fast at the same time. What do you think the correct ratio of running to lifting should be per week to be most effective and see the most results? |
Brian Bauman (Bxb1401)
New member
Username: Bxb1401
Post Number: 1
Registered: 2-2010
| | Posted on Sunday, February 21, 2010 - 2:25 pm: | |
I think constantly keeping your body guessing is the key. Sure, you may have favorite exercises which is okay but you don't want to do them in the same order when you work out. For instance, let's say you workout chest on Wednesday. On Wednesday, you start with bench then go to incline chest press. The following week on Wednesday, when you are going to do chest again, start with the incline chest press then go to bench. This will keep your body guessing. Just don't get discouraged about the weight fluctuation on different workouts. You may be able to do x-amount of reps for x-amount of weight in bench but when you go back to it the following week, you won't be able to do the same amount because you will be starting at incline chest press. You won't be losing any strength; you are just making up for it in a different exercise. You will see results quickly depending on your body type.
When lifting weights, you can drop the amount of weight you do in all of your exercises by twenty pounds if you want. This will incorporate cardio and strength training in one. You do one exercise then go to the next one IMMEDIATELY after; do not allow yourself down time. Keep doing this with all of your exercises. With not allowing your body to relax, you keep your muscles tense and your heart rate up.
Incorporating running into this workout is fairly easy. When you workout quickly, without allowing yourself down time, that will help you when you start to run. Which will let you get strong and fast at the same time. I would say lift three days a week and run twice for one week. Then the following week, lift twice and run three times. Do them on opposite days though. Run on Monday, lift on Tuesday and run again on Wednesday and continue in the same fashion. |
Casey Fisher (Caf1003)
Junior Member
Username: Caf1003
Post Number: 5
Registered: 10-2012
| | Posted on Tuesday, October 09, 2012 - 6:38 pm: | |
I am a middle distance runner in college so I consistantly do both running and lifting. Personally I feel that you will be healthier if you run but you will get stronger by lifting. I feel much better when I am running more than lifting. When a person just constantly lifts and does not run you get bulky and out of shape. Everyone has seen those guys who just lift and they usually are not in shape. Most lifts are not practical like benching for example. Chances are you will not need to lift a heavy object off your chest when you are laying on your back. I do both and think both are important but to be more physically fit I feel you need to run more. An example week would be run five days and lift two of those days. I feel you will get the best results. |
drew coscia (Drewcoscia)
Junior Member
Username: Drewcoscia
Post Number: 3
Registered: 10-2012
| | Posted on Thursday, October 11, 2012 - 7:29 am: | |
If your goal is to get strong AND fast, both your running, more so sprinting, and lifting will have to be on the same level. There are certain lifts you should incorporate to gain speed while also gaining overall strength. These lifts are the olympic lifts, they concentrate on gaining explosive strength which will correlate with both overall strength and speed. Some of these lifts include the power clean, push jerk, and the snatch but the issue with these are that they are difficult lifts and require a coach or someone who knows the lifts well enough to teach proper form. Other lifts include the squat, deadlift, lunges, shoulder press, and arm movements because with running not just your legs do the work, you are also creating much momentum with your upper body. As far as a ratio, I would say 3 days of lifting and 3 days of sprints, not done on the same day. Take one day rest somewhere in between or at the end. It may seem like a lot but after a few weeks your body will become accustomed to the high output but you must also concentrate on proper nutrition to get the most recovery and results. |
Jason Morris (Jmorrispehealth)
Junior Member
Username: Jmorrispehealth
Post Number: 10
Registered: 2-2012
| | Posted on Wednesday, November 28, 2012 - 10:33 am: | |
Squats and deadlifts once a week and sprints twice a week. Separate them by at least a day |
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