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    plyometrics/ weight training

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    thenextdeena
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    plyometrics/ weight training

    Post by thenextdeena on Mon Nov 17, 2008 8:34 pm

    What plyometrics/ weight routines do you do (descriptions please). And do you find these exercizes help your overall performance and fitness as a runner?

    Through_the_Pain
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    Re: plyometrics/ weight training

    Post by Through_the_Pain on Mon Nov 17, 2008 10:07 pm

    today i resurected a an old workout routine from trackaholic and did it today. I used it today ut I can tell if it affected my running.

    RUNNER'S WEIGHTLIFTING PLAN:

    ::Guidelines::

    1. The weight used should be 60-70% of your max for that exercise.
    2. You must perform 12 to 16 reps per set
    3. You need only do one single set per exercise

    -----
    For bodyweight exercises, aim to do the excercise till failure
    -----

    WHEN TO INCREASE WEIGHT:

    Increase weightload by 5% when you are able to perform more than 16 repetitions for an exercise in two consecutive weightlifting sessions.
    ::THE EXERCISES::
    Do all of the following exercises according to the guidelines above; Exercises preceded by a "/" are alternatives, you do not need to perform both.


    Legs:

    1) Leg Extensions
    2) Leg Curls
    3) Leg Press

    Note: It is best to do the leg extensions and leg curls before the leg press

    Upper Body:

    1) Bench Press/Chest Crossover
    2) Bent over Row/Pullover
    3) Overhead Press/Lateral Raise

    Arm:

    1) Bicep Curl
    2) Chin Up
    3) Bar Dip

    Midsection:

    1) Twisting Trunk Curl
    2) Body Wieght Trunk Extension
    3) Abdominal workout of preference

    Neck Muscles:

    1) Neck Extension/Flexion Machine

    Anterior Tibialis:

    1) Wieghted Toe Raise

    OTHER:

    1) Barbell Squats/Cleans/ or Deadlifts

    Note: Do these supervised, correct form is very important for safety, start out with a wieghtload that is easy, then build up once you have pe
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    PCNQtrack
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    Re: plyometrics/ weight training

    Post by PCNQtrack on Mon Nov 17, 2008 10:24 pm

    typically I will just do the following:

    3 sets of Chin ups to failure (for me 20, 15, 10ish)
    3 sets of Pull ups to failure
    4 sets pushups (not necessarily to failure)
    Dips (20, 15, 10)
    Dumbell Rows
    Seated Rows
    Dumbell Press
    Little Bit of core

    Plyos

    Through_the_Pain
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    Re: plyometrics/ weight training

    Post by Through_the_Pain on Mon Nov 17, 2008 10:59 pm

    Also I hear its a good thing to do pushups and situps to failure before u go to bed everynight.
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    T B K
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    Re: plyometrics/ weight training

    Post by T B K on Tue Nov 18, 2008 5:30 pm

    Through_the_Pain wrote:Also I hear its a good thing to do pushups and situps to failure before u go to bed everynight.

    That's usually what I do.

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    Re: plyometrics/ weight training

    Post by Through_the_Pain on Tue Nov 18, 2008 9:35 pm

    I asked my coach about going to failure and he says its bad for runners.
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    Re: plyometrics/ weight training

    Post by PCNQtrack on Tue Nov 18, 2008 9:45 pm

    going to failure is a bad idea when doing lifts like cleans, squats, bench press, or really anythign with weights

    for body wieght excercises i don't think the same rules apply...i don't see why it would be bad
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    Re: plyometrics/ weight training

    Post by FinishingKick on Tue Nov 18, 2008 9:56 pm

    plyometrics/ weight training

    This is your third weight thread in a row.

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    Re: plyometrics/ weight training

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