Anyone on this board that trains medium (400m) to medium long distance running AND at the same time trains to push the big three as high up as you can? I would love to pick your brain and hear how you schedule this type of training.
I have the crazy idea that I'd like to train for the quarter and eventually for the mile, but also am currently getting obsessed with lifting.
Also, I'd like to keep adding lean body mass, I am currently at 150 and would like to be at 180 in a year or two (however long it takes doing it cleanly).
Are these goals inconsistent or can it be done?
nobody with any advice? Does anybody know any resources that I can look at that would be geared toward this type of thing?
I am going to start training for the quarter in feb probably.
I went from 150 to 180 in 9 months in my mid 30's so it's definately possible.
Are you a college or high school athlete?
World class runners who run those distances are pretty lean. Look at Jeremy Wariner's physique.
Checkout the STRENGTH & SPEED TEMPLATE in the middle of the page. http://www.defrancostraining.com/articles/articles.htm
Have you looked into crossfit?
I went to Rhodestown and all I got was this high cholesterol
I would say it would certainly help your 400 if you put on some weight a little weight, but it would probably hurt the rest of your events.
If you choose to lift for 800 and miler speed:
DO NOT do stuff like bench and other lifts of the sort on a bench, if you do it, do it either on a swiss ball or a swiss ball atop a balance disc. I only do these during the offseason at high velocity and medium weight until failure, in order to increase my anaerobic capacity.
DO super set training, trying to keep to the general formula of a workout that focuses on eliminating strength first (your first 1/4 of your race) then eliminates your power (middle half) and then saps all of the speed you have left (last 1/4th)
An example would be:
Lunges around a basketball court with Dumbells, when in lunge position, do a bicep curl into a shoulder press (Baylor Bear Lunges)
1 arm Snatch with a dumbell 20 reps OR Soccer jumps for 1 min. OR double box jumps 15 reps
then mountain climbers for one minute (try to get to two though) OR Sprints (baseline to foul line to baseline to half court to baseline to far foul line to baseline to baseline and back)
I don't care about my weight PR's but here are the PR's I do care about:
800 Meters: 2:00.4
1500 Meters: 4:16.8
1600 Meters: 4:23.2 (State Pre-Qual)
3200 Meters: 10:17.3
5000 Meters: 16:32 (State Qual)
10000 Meters: 35:23
Body Fat Percentage: 5.3%
VO2 Max: 86 (Frank Shorter's is 83)