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  1. #1
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    Gym sessions

    Any descent workouts for the legs to compliment the demands of fell running?
    Just cant get the right mix!!

  2. #2
    Master MickTor's Avatar
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    Saw this the other day and it certainly feels like a good workout for the legs!

    http://www.mikkmurray.co.uk - My art and running blog! Go on.. Take a look!

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    Quote Originally Posted by MickTor View Post
    Saw this the other day and it certainly feels like a good workout for the legs!
    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.

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    Yep going to give that a go, mid leg session me thinks, 3 sets 😁

  5. #5
    Senior Member sol's Avatar
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    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..

  6. #6
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    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.

  7. #7
    Senior Member sol's Avatar
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    Quote Originally Posted by cyclops View Post
    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.

    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?

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    Quote Originally Posted by sol View Post
    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?
    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.

    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.

  9. #9
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    Quote Originally Posted by cyclops View Post
    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.

    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.
    Important to remember that bulking up takes place in the kitchen, not in the gym.

  10. #10
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    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

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