Weight Training Workout For Runners
Runners Weight Training Workout
Question: Thanks for the great info on your website. I'm looking to mix up my routine, and I plan to use some of your ideas. One question about weight training: I'd like to do JUST two days a week at the gym. I'm primarily a runner, and I run 4 days a week. Two days of weights gives me one day off, which I find keeps me fresh mentally and physically (especially since I work 60 hour weeks and still try to spend as much time as possible with my wife and son).
With this in mind, what are the best muscle groups to combine? Would this routine make sense?:
Monday - RunTuesday - Chest/Back/Biceps
Wednesday - RunThursday - offFriday - Run
Saturday - Legs/Shoulders/Triceps (followed by 30 mins. cardio)
Sunday - Run
My primary goal is weight loss/maintenance (I'm 5' 11," about 190, and I'd liketo get that down to a lean 180). Any advice you can give would be helpful.Thanks again!
ANSWER: Hi Anthony,
I think what your doing is great and think it is terrific that you understand the balance between taking care of yourself while still spending quality time with your family.
The routine you have suggested is a good one. It will work and you should use it if you like the way it fits into your life. I would do it a little different. For athletes like runners I really like a workout that trains the full body at each session and using a variety of exercises.
Something like this:
Day 1Bench press-warmup-5×5-2×12 C.A.T
Close pushups-3×failure
Bent rows- 5×5-2×12 C.A.T
Deadlifts- 5×5
Woodchoppers-3×10/side
Standing calf raises
Medicine ball situps-3×20
Day 2
Leg press - 4×10-12
Clean and press-4×6
Dips 4 x 10-12
Barbell curls supersetted with dips off bench 4 x 10-12
Hanging leg raises 3 x max
Hope that helps,
Ray Burton
http://www.fattofitbook.com
Question: Thanks for the great info on your website. I'm looking to mix up my routine, and I plan to use some of your ideas. One question about weight training: I'd like to do JUST two days a week at the gym. I'm primarily a runner, and I run 4 days a week. Two days of weights gives me one day off, which I find keeps me fresh mentally and physically (especially since I work 60 hour weeks and still try to spend as much time as possible with my wife and son).
With this in mind, what are the best muscle groups to combine? Would this routine make sense?:
Monday - RunTuesday - Chest/Back/Biceps
Wednesday - RunThursday - offFriday - Run
Saturday - Legs/Shoulders/Triceps (followed by 30 mins. cardio)
Sunday - Run
My primary goal is weight loss/maintenance (I'm 5' 11," about 190, and I'd liketo get that down to a lean 180). Any advice you can give would be helpful.Thanks again!
ANSWER: Hi Anthony,
I think what your doing is great and think it is terrific that you understand the balance between taking care of yourself while still spending quality time with your family.
The routine you have suggested is a good one. It will work and you should use it if you like the way it fits into your life. I would do it a little different. For athletes like runners I really like a workout that trains the full body at each session and using a variety of exercises.
Something like this:
Day 1Bench press-warmup-5×5-2×12 C.A.T
Close pushups-3×failure
Bent rows- 5×5-2×12 C.A.T
Deadlifts- 5×5
Woodchoppers-3×10/side
Standing calf raises
Medicine ball situps-3×20
Day 2
Leg press - 4×10-12
Clean and press-4×6
Dips 4 x 10-12
Barbell curls supersetted with dips off bench 4 x 10-12
Hanging leg raises 3 x max
Hope that helps,
Ray Burton
http://www.fattofitbook.com
What can I say? WOW!
We at AtoZ Fitness are backing
The Fat To Fit Program fully, no hesitation
what-so-ever. I like it. I like the kick-butt, no bs approach, nothing wrapped in cotton or pink fluff,
just hard iron and facts. It's a little like, what can I say, like having Jillian from the Biggest Loser, only a little less pushy,
right there with you.
Sarah, CPT
AtoZ Fitness
0 Comments:
Post a Comment
<< Home