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04-19-2008, 07:49 AM
| #1 (permalink) |
| Rank: Member Experience: > 1 Year Join Date: Mar 2007
Posts: 225
Country: 
Gender:   |  Squats in review I'm basically done with this 3x5 program, I would just move to a 5x5 except for two issues: First, my legs have really been getting overtrained lately. For as much as I like lifting more than cardio (a lot...), cardio has to take precedence, especially now. Second, I'm going back to OCS in less than 5 weeks. That means 12 mile humps at 3-4mph with 55lb on my back. No doubt the strength I've built up over the year is going to help, but I'm wondering if there's a different program (a 3x8-15, for example?) that will better prepare me for that. Those smoked everyone last year. The volume/overtraining part I need to figure out myself, as I'm the one who can listen to my body. I might move to squats 2x/week, because right now the cardio intensity needs to come up even more. However, if anyone more experienced than myself has any advice for a program that would be better suited towards running/humping, I'm open to suggestions. |
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04-19-2008, 08:05 AM
| #2 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,044
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Gender: | The best program for running/humping has got to be running/humping, logically. Of course I understand that you want to keep lifting. My quick suggestion for lifting would be low volume, low rep strength maintenance/development followed by higher rep circuits for working on the "engine" and promoting in general, good strong movement that will help you in those runs. I would be concervative in the strenght stuff...mostly look for maintenance and some improvement as a bonus...not going into some all out max strength training. You could have, say, two lifting days and two "GPP" days that were basically running/humping. Of course keep the volume of the lifting appropriate to your needs and desires. Like, I woudn't suddenly do five full circuits the first day and then expect to be able to have a good run. I would thing the priority is mostly strength maintenance and getting ready for OCS. You could probably get a lot more complicated than this and do a whole lot of complicated stuff but in the time frame you're talking about I think it's best to keep it simple and to the point. Keep in mind that just working on cardiovascular stuff is not always adequate. You have to prepare you body for the actual thing. It's the muscles doing the work after all and the bones and joints taking the load. The great example I always think of is Lance Armstrong running the marathon. Now of course he ran a great time as expected because he is an extraordinary athlete...but it wasn't easy peasy like people expected where he's winning the thing. Becasue his body was trained to be effecient at bike riding not running. So shin splints, etc.. were excrutiating and ulitmately 'cardiovascular' fitness wasn't enough (I mean he did damn good but he didn't make a mockery of the actual marathoners or anything). And hopefully you can eat a whole lot. |
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04-19-2008, 09:21 AM
| #4 (permalink) |
| Rank: Lightweight Experience: > 1 Year  Join Date: Aug 2007 Location: Midwest
Posts: 1,293
Country:
Gender: | circuits can be done on machines...and you work out at a gym right? so assuming they have machines...pick out a couple...do like a set of 8-12 on each one...short rest periods...just keep the heart rate up... and then i'd strap on a weighted backpack and go for a run  |
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04-19-2008, 09:24 AM
| #5 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,356
Gender:  | does "running/humping" mean what i think it means? i mean does "humping' literally mean what i think it means? (serious question here) |
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04-19-2008, 10:23 AM
| #10 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,044
Country:
Gender: | If machines are the only convenient way to do it then that is what you'll have to do. Sometimes in gyms it's hard to find a situation where all your stations will be open for a circuit. You certainly do NEED machines for a circuit. You can use bw exercises plus free weights and/or a combination of that and machines. Things like lunges are good because if you are going to do high reps you can probably rely on BW and don't have to worry about it...but also you can probably have access to dumbells if you need it. It's really simple to design a circuit and you don't have to get all complex. I like to do it antagonistic or "opposites" style but you don't have to adhere to very many rules on that front for this. I like to do lower to upper or back to front...things like that. And you can mix in anything you like. Just do some searches and get some ideas that suit you. Not that you can do something like this but here is a circuit created by Eric Cressey. (I think the guy in lugging tennis balls at him in the background is Eric). (Talo was posting simultaneously). And this is Craig Ballyntine with a simple bodyweight circuit. |
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