just finished track, now I can lift more
Hi Forum, I'm new here, so a bit about me. I just finished my last season of collegiate track and field, where I focused on the 400 and the 800 (I hit 53.9 and 2:03.6 in relays, so I wasn't amazing, but it was D III). This past year I started lifting more, and I both enjoyed it and suspect that it helped me make big improvements this year. However, I generally tried to keep the lifting a small part of my routine, because for track,each pound of muscle is another pound weighing you down in that crucial last quarter of the race when you can barely see and want to die.
But now I'm done, and I want to run less and lift more. I was formerly running 35-40 miles a week and lifting twice a week, now I'm probably going to run 20 and lift 3 times a week. I'm 5'8" and weigh 145 lbs; I've got a small frame. I did some single rep maxes last week and can bench 175 and squat 255. So now I'm going to start a 3 day routine and I wanted some feedback on it.
First, a bit about my goals. #1, I want to be healthy. for me this means keeping a balanced approach to exercise, getting stronger but keeping up my aerobic capacity, balance, flexibility, etc. #2, I'd like to be stronger, ideally someday squatting twice my body weight (i'm not that far) and doing a planche push up (I'm very far). #3, I'd like to be a bit more muscular, although ideally I'd gain no more than 5 lbs. Goals 2 and 3 are obviously intertwined.
So, here's my planned weekly schedule.
Sunday: 8-10 miles cross country running.
Monday: Day 1 Routine. Day 1. bench press, 12/10/8, 115, 130, 140, matched with dumbbell single leg deadlift, 3x5.each leg with 2 10 lb. dumbbells. Calf raises, around the world lunges, Bulgarian isometric split squat.
Finish with 10-part medball routine, which is the following with a 4 kg. ball: 15x oblique twist, prone OHB (supermans with a medicine ball in my arms), allah arch, good mornings, arms abductors, legs abductors, torso twists, partner KOHB, partner hip switch, and V situps. Then a game of ultimate frisbee.
Tuesday: 2-3 miles warm up, 2-3 miles tempo (i.e. 6:10-6:20/mi. pace), 2-3 mile cooldown. 4 minute, 4 part plank rotation.
Wednesday: squat, 12/110/8, 185, 195, 205. matched with 3*5 dip with 25 lb. weight belt. 8 min. core routine, which is 30 secs of each of the following: push ups, crunches, straight leg lifts, bicycles, flutters, opp. knee elbow (left then right), crunches, leg lifts, bicycles, leg circles, side crunch (left then right), V situps, supermans, push ups. Then Frisbee.
Thursday: 2-3 miles warm up, mid distance workout, i.e. 10x400 @75/min rest, 8x300@50/2 min rest, 2 mi. cooldown. plank rotation.
Friday: Clean, 3x5 with 65 lbs, matched with 10 pullups, 10 45 lb. jerks, 10 45 lb. tricep curls. leg lift routine.
Saturday: game of soccer and planks.
A few notes on this: I know the weight of the cleans is pretty low, but I just recently learned that one so I want to keep the weight low while I master the form. This is also my summer plan, when I have a bunch of free time, and I might have to constrain it during the work year: TBD. I've also been thinking about deadlifts but I can't seem to fit them in on any day and I don't want to do them when I'm already beat.
What do you think? Is this a balanced plan that should increase overall strength? Any workouts you think are vital that I'm missing? Looking forward to hearing some feedback from people who know more than I do.