Any descent workouts for the legs to compliment the demands of fell running?
Just cant get the right mix!!
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Any descent workouts for the legs to compliment the demands of fell running?
Just cant get the right mix!!
Saw this the other day and it certainly feels like a good workout for the legs!
http://www.youtube.com/watch?v=0CCc4Mkuru0
Yep going to give that a go, mid leg session me thinks, 3 sets 😁
I try and do weights once or twice a week. I used to do squats with higher reps and a lower weight eg 15 x 3 reps..ish, but I've found that my legs suffer for a couple of days after, especially my hams, so now I'm trying to do higher weights/lower reps, no more than 8 and I've found that the DOMS aren't as severe, although I'm not sure which is supposed to be more beneficial...
I also think that bounding, heel flicks,toe flicks, high knee drills etc are quite good and can just be done as part of a warm-up..
basic premise is:
High reps with low weights builds endurance
Low reps with high weights builds strength
though it's much more complicated than that.
DOMs is just usually a sign of doing too much too soon, and could be caused with either sort of training.
I'd go for squats, single leg work once strong enough, dead lifts, RDLs, lunges (forwards, back, sideways) and some plyometrics such as hurdle jumps and box jumps plus step-ups and weighted steps ups.
2 exercises that are perfect for runners are get-ups (search turkish get-ups) and burpees.
good workout....though like everything you'd need to build up to being able to do that from static squats and lunges, ensuring good form...no point doing what he does with bad form and creating imbalances and risking injury before someone's legs are strong enough.Quote:
Originally Posted by MickTor
Quote:
Originally Posted by cyclops
Cheers Cyclops, I've read some people recommending higher reps and others lower reps and that higher weights can increase bulk...but if you run enough that shouldn't be a problem?
Dead lifts, straight legs or bent legs and what are RDLs?
I believe a bit of both worlds can benefit, one week of high reps one week of low with heavy weight, plus polymetric, just struggle to get a good balance to compliment my running
Also tabatta training is good
If you've got time, cycling is good.
You would only bulk up significantly if you followed a very intense and time consuming heavy lifting programme, we're talking heavy heavy lifting and lots of it over months to seriously bulk up. Plus some serious attention to nutrition. Not sure if you've met me or seen my photo but i lift fairly heavy weights regularly and I don't look massive or particularly muscley. What i have found though is that my running has got better with the strength work in my programme.Quote:
Originally Posted by sol
RDLs are romanian deadlifts. Youtube will show you diff between that and DL
stiff leg DLs dont necessarily have totally straight legs, as in knee not locked out. The less bend in knee the more emphasis on hamstrings. RDLs put more emphasis on quads, but hams and glutes still involved.
Best to get a PT or someone sho knows the differences to show you.
I have been struggling with abdominal muscle pain for about 4 months now. I started to go to the gym a couple of weeks ago concentrating on the stomach and lower back. I had a run tonight and for the first half no pain. It is a long time since I have had that! So fingers crossed I am doing the right thing. I would never have thought I would find myself in a gym but it is not without enjoyment!
Important to remember that bulking up takes place in the kitchen, not in the gym.Quote:
Originally Posted by cyclops
technicalities. and generalities. it's a common misconception is the 'bulking up' is caused by lifting heavy weights.Quote:
Originally Posted by Mike T
actual muscle growth (ie hypertrophy) happens during rest. muscle is technically broken down when we use them. hence the formula:
Progress = Training + Rest
remove training or rest and you don't get progress or at least not once you've plateau'd
the subject is vast and difficult to disseminate into a short typed response. hence saying see a PT who has the knowledge to advise fully.
Its all about a bit of everything in moderation, and enjoy what you do.
Im a Physical trainer in my spare time and I believe you have to enjoy what you do.
Im not your typical runner, ive spent the last 6 months completly easing off on the running because I wasnt enjoying it.
I hit the gym, did weights, heavy and light, did crossfit, etc and now ive started back into the off road running and although its difficult im loving it, and looking forward to some fell races this year.
Mixing things up and doing a bit of everything keeps the body in good condition and looking forward to the next work out.
Tried that polymetric lunges and jump squat combination!! Wow legs were on fire!! Bring on the hills :-)
Cyclops muscle is not broken down during exercise. There can be some leakage of enzymes from the muscles during intense training but the structural integrity of the fibres is unchanged.Quote:
Originally Posted by cyclops
I started attending a local metafit session during the back end of last year. Its a bit of a cross between an aerobic workout and core. Lots of plyometric jumps, squats etc as well as a few variations of press ups, planks and so on and a few sprints mixed up in it as well. Some good variations during the session of duration/rest/exercise combinations/orders keeps it interesting. A 20-30 minute session once a week with about another 45 minutes more traditional core strength work on top of running seems to be doing some good.
Went to my first ever gym class on Monday lucnh time, "core for beginers" walked in to a class full of 20ish girls and women (never a bad thing) and thought "what have I done this will be a waste of time" ! How wrong could I have been I struggeled to keep up, realised I have no co-ordiantion what so ever, and im still paying the price. Needless to say ill be going back next week !
Core work is so so important. Helps with everything!
i do core and stretch work most days in gym now (for last 4 months)what this has done is improved flexibility ,strength,stamina
core work is so important for the stength in your 6 pack in order for you to run, pilates is prob one of the better work outs to do, i find these days though.. weights help with the strength but pilates and yoga are great for posture strength and flexibility.
mountain climbing machine try this if gym has them 1 hr at max level brilliant training
I went to the Gym today for an induction.
Pricey at £1.38 a visit, at least the parking is free.
Had a quick play with one of these today, very effective although I'll be sticking with actual hills. But I can see them being handy for those with limited hill access.Quote:
Originally Posted by porcupine