On July 07 2009 05:19 TrackBWS1 wrote: TrackBWS1 Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg.
I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps).
My dilemma (correct me if this isn't a dilemma PLEASE):
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing?
tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
you want to be bigger? more calories. bigger muscle? more calories/more protein/more strength training
plenty of people run and do strength training.. you don't have to do them at the same time. or you can just run less. I mean cmon use your brain
if you have the energy to run but you can't do the strength workout then it's because you aren't strong enough, not because you are out of energy.
as for how you should be training.. just read this thread. there is so so much advice. weightlifting is probably your best option.
On July 07 2009 03:30 Binky1842 wrote: ok so an update
3 weeks ago there was a death in my family and the depression i went through for 4-5 days made me lose 12 pounds.
last saturday i broke my left had in a bar fight. the guy sucker punched my buddy so i smashed him in the face, he got a severe concussion i've been told. soooo i can't continue any more of my workout routine for 4 more weeks.
i'm at 160 pounds and 6'5''. 15 pounds short of my goal but i look cut as hell since i lost a lot more body fat. not a healthy weigh at all, but now i have an excuse to sit on my ass and gain some weight back. meh
You can still do things like running or sprinting. There's some stuff you can do in the gym without the use of hands such as trap bar deadlifts, pistols (one leg squats), etc.
Basically, any exercise to get the blood flowing significantly (can even be using the cycling/spinning bikes) will help promote a slightly quicker healing and make you feel better.
But yeah, that's a pretty low weight at your height... your focus should be muscle gain not fat loss.
off the top of my head he could still do most any sort of ab workout most yoga planks pistols like you mentioned, sprinting and running back extensions reverse hypers dips holding yourself up with forearms rather than your hands (depends on how much it agitates the hand i guess)
On July 07 2009 05:19 TrackBWS1 wrote: TrackBWS1 Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg.
I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps).
My dilemma (correct me if this isn't a dilemma PLEASE):
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing?
tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
Basically, as I've talked about earlier in this thread you need to focus on longer runs + intervals + speed work + strength/power stuff if you wanna get your times down. High speed overall is gonna give you better times... just look at El Guerrouj's training plan in section 4. In this article: http://eshlow.blogspot.com/2009/06/why-speed-work-is-necessary-for-elite.html
Eating should be fairly healthy non-processed food: meat, fish, nuts, fruits, veges.
But if you're doing excessive volume it's often hard to get enough cals. If you can get down more protein that'd be good but you want to increase your amount of fats and carbohydrates fairly evenly.
Now if you're talking about fatigue that is BEYOND training such as overtraining/overreach you probably need maybe a week with lower intensity work to let you recover.
On July 07 2009 05:19 TrackBWS1 wrote: TrackBWS1 Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg.
I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps).
My dilemma (correct me if this isn't a dilemma PLEASE):
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing?
tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
you want to be bigger? more calories. bigger muscle? more calories/more protein/more strength training
plenty of people run and do strength training.. you don't have to do them at the same time. or you can just run less. I mean cmon use your brain
if you have the energy to run but you can't do the strength workout then it's because you aren't strong enough, not because you are out of energy.
as for how you should be training.. just read this thread. there is so so much advice. weightlifting is probably your best option.
Thanks for the (very) quick reply, mate! I always have been on the weak side (it's the reason why I decided to take up running in the first place). It's just that I can't run less, due to the risk of getting flogged for "slacking." Your post had all the answers I needed; I'll be back with a report on my progress later
On July 07 2009 05:24 travis wrote: I can now do a 1 arm pullup with my right arm (though it is fairly pathetic looking)
left arm here i come... though it is so far behind my right
Nice dude. That's pretty impressive... what's your weight?
I worked myself up to 4 with each arm, but it was aggravating my shoulder so I had to stop for a while. I can probably maybe do 2 now I think.
wow sick I thought I would probably be the only guy here who could do one i weigh about 155, am about 6'1 I am very strong in pull muscles though, weak comparatively in push muscles
it's funny a lot of people I talk to can do like 15-20 or even more pullups, and I can only do like 10. but I am still able to do the 1 arm pullup with my right arm. seems odd. maybe I go too slow/use too strict of form. or maybe I just need to work harder on developing a good kip.
or maybe it's a muscle mass thing? I am not very big I guess.
On July 07 2009 05:19 TrackBWS1 wrote: TrackBWS1 Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg.
I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps).
My dilemma (correct me if this isn't a dilemma PLEASE):
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing?
tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
you want to be bigger? more calories. bigger muscle? more calories/more protein/more strength training
plenty of people run and do strength training.. you don't have to do them at the same time. or you can just run less. I mean cmon use your brain
if you have the energy to run but you can't do the strength workout then it's because you aren't strong enough, not because you are out of energy.
as for how you should be training.. just read this thread. there is so so much advice. weightlifting is probably your best option.
Thanks for the (very) quick reply, mate! I always have been on the weak side (it's the reason why I decided to take up running in the first place). It's just that I can't run less, due to the risk of getting flogged for "slacking." Your post had all the answers I needed; I'll be back with a report on my progress later
I would make sure you're eating enough calories/carbs in the hours before you start working out. I do my speed/strength training a couple hours after i wake up and i used to just have a bowl of cereal. Now i have the cereal and then another 200-300 calorie snack a bit after and it makes such a big difference. Hopefully that will help. Either that or you need to get stronger as mentioned above ^_^
On July 07 2009 03:55 Liquid`NonY wrote: The last goal I put down was to be able to run about 50 miles/week at a pretty nice pace, around 7:00min/mile I think. I started and stopped a few times but never got anything going.
3 weeks ago, I started with just 2 miles a day, super slow. Now I'm at about 4.5, going around 8:30 min/mile.
Just guessing here, but I think I had about 15 pounds of fat I could lose. I started dieting two weeks ago and I've lost five pounds. I guess that's a pretty aggressive amount to lose when I have such a small amount to start with, but I'm not starving, I'm feeling good, and I'm doing more challenging runs. Oh and I've been doing 30 min sessions on a ski machine here and there just for some extra calories burned.
So while I still have the same goal, I've added in a bit of dieting too. I wanna hit about 155 pounds (166 now) and get up to a comfortable 50 miles a week.
But the main point of this post is that I want to just get my next goal written down. I'm gonna start training competitively again for the 800m, with the goal of running a 1:51 in April of 2010. I ran a 1:53.69 when I was 16, and I'll be 24 in April 2010. I'm not satisfied with the 1:53 so I want to do something about it before I get too old :D
Hmm, quick 800m. What's your current 400m time right now? It's basically like stringing together two 55s 400m to be able to do 800m in about 1:50ish.
If you can't do a 55s 400m right now you probably need to work on your speed work through pure sprints and short intervals (4x200m with 10-15 mins rest between each... longer rest is biasing towards power/speed). Also, I would suggest adding in some strength/power work if possible.
+ the method most of the athletes take to run 800m in a specific time is to break it down into ~10-20m segments. So if you're going for 800m and you can run 600m in (600/800m * 110s =) 82s then you want to increase your distance another 10-20m to say 620m and try to run that in (620/800m * 110) = 85s. This is, of course, max effort your ability to run such distances slowly will give you good results.
But the fact that you ran a pretty quick 800m before means your progress will come back to you much faster.
I'm pretty sure nony used to run track at duke, he probably knows what he's doing
On July 07 2009 05:19 TrackBWS1 wrote: TrackBWS1 Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg.
I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps).
My dilemma (correct me if this isn't a dilemma PLEASE):
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing?
tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
Basically, as I've talked about earlier in this thread you need to focus on longer runs + intervals + speed work + strength/power stuff if you wanna get your times down. High speed overall is gonna give you better times... just look at El Guerrouj's training plan in section 4. In this article: http://eshlow.blogspot.com/2009/06/why-speed-work-is-necessary-for-elite.html
Eating should be fairly healthy non-processed food: meat, fish, nuts, fruits, veges.
But if you're doing excessive volume it's often hard to get enough cals. If you can get down more protein that'd be good but you want to increase your amount of fats and carbohydrates fairly evenly.
Now if you're talking about fatigue that is BEYOND training such as overtraining/overreach you probably need maybe a week with lower intensity work to let you recover.
Thanks for the details on eating and the links! We run 5-6 days a week; every other day is a workout and the other "every other day"s are distance runs. Workouts very (the coach assigns them to us), usually hills/ladders/intervals/fartleks. Our team measures distance runs by time; they usually are from 45-55 minutes, covering 7-8 (?) miles.
On July 07 2009 05:19 TrackBWS1 wrote: Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb
I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running?
I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat?
Your target weight is pretty modest for your height (well, depending on your frame too) so I think you'll be able to achieve it.
What exercises are you doing? If you are crunched with time, stick to the compound ones like squats, deads, benches, shoulder press, military press, etc. You should probably focus on keeping your lifts more explosive and for higher repetitions since your primary focus is running.
Like everyone else says, eat unprocessed foods. Meats, veggies, fruits, nuts, etc. Avoid things like processed grains and cereals. Meat should make up a large portion of your calories since things like veggies and fruits aren't nearly as calorie dense. If you need more energy for your lifts, add more animal fats to your diet. Butter, meat, eggs, etc.
On July 07 2009 05:24 travis wrote: I can now do a 1 arm pullup with my right arm (though it is fairly pathetic looking)
left arm here i come... though it is so far behind my right
Nice dude. That's pretty impressive... what's your weight?
I worked myself up to 4 with each arm, but it was aggravating my shoulder so I had to stop for a while. I can probably maybe do 2 now I think.
wow sick I thought I would probably be the only guy here who could do one i weigh about 155, am about 6'1 I am very strong in pull muscles though, weak comparatively in push muscles
it's funny a lot of people I talk to can do like 15-20 or even more pullups, and I can only do like 10. but I am still able to do the 1 arm pullup with my right arm. seems odd. maybe I go too slow/use too strict of form. or maybe I just need to work harder on developing a good kip.
or maybe it's a muscle mass thing? I am not very big I guess.
Hmm, that's pretty odd. My limit is about 20 pullups as I don't specifically train endurance, but you do acquire a fair amount of endurance just by having a high amount of strength. Of course, if all you've done is pure strength work then it's gonna be harder to do any endurance related work.
I'm 130-135 5'8" so being lighter than you helps significantly. Got some vids here if you care (OAC is second page http://www.youtube.com/user/eshlow ).
If your pushing is extremely weak I suggest you bring it up specifically.. one of the guys I know who can do 7-8+ OACs (climber) has weak pressing and it gives him a lot of shoulder problems because he's imbalanced.
Some athletes only do what they're told to do and don't think about it. But some do learn (I do suspect Nony is a learner at least from the way he plays SC well, hah). So he should at least have some idea of how to improve his times at the very least... but yeah, the pure distance work isn't gonna do much for that if he doesn't have the speed. So just pointing it out -- especially for other runners. No disrespect to anyone.
eshlow I have a question since u have a video there of a quite easily done front lever
I have been working on it for a while but I seem to have to keep my knees at least somewhat tucked, or my ankles crossed and even then my knees are a little bent. I just can't seem to get my legs straight out. any recommendation on how I should go about progressing here?
and lmao at how much stuff u have to put on for the latest weighted dip video
eshlow I have a question since u have a video there of a quite easily done front lever
I have been working on it for a while but I seem to have to keep my knees at least somewhat tucked, or my ankles crossed and even then my knees are a little bent. I just can't seem to get my legs straight out. any recommendation on how I should go about progressing here?
and lmao at how much stuff u have to put on for the latest weighted dip video
Yeah, I have a background in gymnastics, but obviously I don't do it anymore. However, I still strength train.
Are you doing isometrics?
I've found the fastest way to get to front lever is have eccentrics as your main exercise (plus maybe 1-2 dynamic exercises and isometrics). Basically what you do is start in the inverted hanging position and then lower slowly (with whatever progress you can do) all the way down to just hanging on the bar. So about 8-10s per eccentric/negative with 4-5s in the first phase from inverted to front lever position and then 4-5s from front lever position to hang. Obviously, you do the progression you can handle.. so if you're doing tuck you will do the tuck progression, then maybe move to adv. tuck then straddle, then 1/2 layout, etc. as you get stronger.
For structuring it's 2 at once.. and then do 2-3 sets with 5-7 mins rest between each (trust me.. you want full recovery). Aiming for about 50-70 total seconds of work for the exercise. If you can handle it you want to hit up these negatives 4 times a week + 4 times a week isometrics. Then maybe add in another pulling exercise such as the front lever pullups maybe 2-3 times with that with like 3x5 of the appropriate progression. That will compromise all of your pulling work for the week (no need with any isolation work or whatnot).
If you've read Coach Sommer's planche/front lever article here there's another good exercise such as the front lever pullup progression: http://www.dragondoor.com/articler/mode3/229/
eshlow I have a question since u have a video there of a quite easily done front lever
I have been working on it for a while but I seem to have to keep my knees at least somewhat tucked, or my ankles crossed and even then my knees are a little bent. I just can't seem to get my legs straight out. any recommendation on how I should go about progressing here?
and lmao at how much stuff u have to put on for the latest weighted dip video
Yeah, I have a background in gymnastics, but obviously I don't do it anymore. However, I still strength train.
Are you doing isometrics?
I've found the fastest way to get to front lever is have eccentrics as your main exercise (plus maybe 1-2 dynamic exercises and isometrics). Basically what you do is start in the inverted hanging position and then lower slowly (with whatever progress you can do) all the way down to just hanging on the bar. So about 8-10s per eccentric/negative with 4-5s in the first phase from inverted to front lever position and then 4-5s from front lever position to hang. Obviously, you do the progression you can handle.. so if you're doing tuck you will do the tuck progression, then maybe move to adv. tuck then straddle, then 1/2 layout, etc. as you get stronger.
I haven't been doing isometrics in a long time, well, other than a tucking front lever i used to do an l-sit and tuck planche but i stopped for whatever reason eccentrics is primarily how I trained for the 1 arm pullup and it worked great what you say sounds like a great idea
moving from tuck to straddle is what im finding overbearingly difficult I guess a lot of it is I probably just need to work harder hehe
For structuring it's 2 at once.. and then do 2-3 sets with 5-7 mins rest between each (trust me.. you want full recovery). Aiming for about 50-70 total seconds of work for the exercise. If you can handle it you want to hit up these negatives 4 times a week + 4 times a week isometrics. Then maybe add in another pulling exercise such as the front lever pullups maybe 2-3 times with that with like 3x5 of the appropriate progression. That will compromise all of your pulling work for the week (no need with any isolation work or whatnot).
If you've read Coach Sommer's planche/front lever article here there's another good exercise such as the front lever pullup progression: http://www.dragondoor.com/articler/mode3/229/
geeze that sounds like a high volume per week but maybe it's time I start working real hard again :-)
and yeah i followed that article religiously back when i originally started both planche and front lever progression
On July 07 2009 08:26 eshlow wrote: Yeah, I've done very high volume work before... 5x a week full body work so if you can build up to it it's very effective.
But work yourself up to 3 days a week then 4 days a week. Gradually is the key.
Gymnasts are pretty much strength and conditioning most of the days a week + practices. Same thing with most sports
I am pretty ambitious when it coms to working out, but lately my primary concern is using my time in a manner that is most effective for climbing.
Do you think that I would be able to work my push muscles more and maybe even work on planche progression without
1.) decreasing the volume of pull work I can do
and
2.) increasing my bodyweight too much (don't want to have to be pulling more weight )
when doing the kind of training you recommended to me, how often do you stretch? and what kind of stretching do you do? i mean it looks like you have good flexibility if only from the video of yours I posted.
On July 07 2009 03:30 Binky1842 wrote: ok so an update
3 weeks ago there was a death in my family and the depression i went through for 4-5 days made me lose 12 pounds.
last saturday i broke my left had in a bar fight. the guy sucker punched my buddy so i smashed him in the face, he got a severe concussion i've been told. soooo i can't continue any more of my workout routine for 4 more weeks.
i'm at 160 pounds and 6'5''. 15 pounds short of my goal but i look cut as hell since i lost a lot more body fat. not a healthy weigh at all, but now i have an excuse to sit on my ass and gain some weight back. meh
You can still do things like running or sprinting. There's some stuff you can do in the gym without the use of hands such as trap bar deadlifts, pistols (one leg squats), etc.
Basically, any exercise to get the blood flowing significantly (can even be using the cycling/spinning bikes) will help promote a slightly quicker healing and make you feel better.
But yeah, that's a pretty low weight at your height... your focus should be muscle gain not fat loss.
yeah, i'm _definitely_ not trying to lose any weight whatsoever. trying to gain weight for me is hard since my metabolism is very fast and i am very active.
On July 06 2009 17:21 TheMusiC wrote: better late than never
TheMusiC Age: 19. Height: 5'10" Current Weight: 134lb Goal Weight - 140lb Starting Date: July 6th Goal Date: August 10th
been going to the gym 3 times a week regularly and running twice a week -- i actually gained 10-11lbs over the course of this past spring semester (from late january to the beginning of may -- roughly 3 months of lifting).
i've found after lifting regularly for about a year and a half now that it's incredibly difficult for me to put on weight -- i get stronger, but i don't put on weight. when i started lifting in late fall of 07 / early 2008 i could only rep around 105 on bench. since then i've upped it to 155 and maxed at 185 (while moving up from a body weight of 122-124lbs to the 134lbs that i am now), and i'm hoping to get my max up to 200 soon.
the split i've been using looks like this: day 1 - chest/biceps day 2 - delts/traps/triceps day 3 - back
with 1 day in between each, during which i'll typically go running (and i'll use one of these days to do a leg workout as well). i also do 4-6 sets of abs every workout.
diet-wise i hit 3 solid meals a day with a protein shake after every workout/run.
in short, i'm just looking to gain weight hardcore -- ideally i'd like to maintain my current body fat % while moving up to around 150-160lbs, but that seems like a really really long shot for me, especially since i find that i have such a hard time gaining weight in the first place.
any tips/advice are appreciated . especially for abs -- definition is not a problem at all, but (like everything else) i'd like to add some mass on them.
Hi, this is your core and entire lower body speaking. I'm desperately seeking attention.
yeah haha -- i hit deadlifts regularly with the rest of my back and squats on the days i do my leg/lower body workout, in addition to extensions, hamstring curls, and calf raises. i probably should have noted that i include various core/balance exercises as well at the end of each workout, but i'm not entirely sure how much to do each time. anything else i'm missing?
Interesting article eshlow. Yeah, I'm pretty well read on mid-distance training and I've been under a number of coaches now. But I've never heard about a focus on deadlift haha. I can definitely see why track coaches would be sceptical and/or ignore it. I might give it a shot in a few months though, especially since I'm self-training now. I believe I'll still have the speed naturally in order to run in the low 1:50's, without having to do too much speed-specific work, but it's always better to do things efficiently. Once my body fat is down and I'm in decent aerobic shape, I'd wager I'll get in the low 50's for the 400m without doing any sprint work. But that's just what I know from personal experience about myself.
If I do hit my goal, I'm sure I won't be able to resist aiming for sub-1:50 for 2011, and I'll definitely need to work on my sprint speed for that.
On July 07 2009 08:26 eshlow wrote: Yeah, I've done very high volume work before... 5x a week full body work so if you can build up to it it's very effective.
But work yourself up to 3 days a week then 4 days a week. Gradually is the key.
Gymnasts are pretty much strength and conditioning most of the days a week + practices. Same thing with most sports
EPT
