Posted: 2/3/2013 7:27:28 PM EDT
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I do this routine once per week to increase functional strength. My main thing is not to get big muscles but to make me better at my other hobbies. I mainly do long distance running and when I have time I also try MMA (muay thai looking to try BJJ soon). Is there anything I should add or replace other things with. My main goal was a quick routine that would make me stronger but also not cut into my other training which is time intensive. I start all my sets with a 2 sets of 10 with low weight. I then start at a lower weight and then finish with my max weight for the final set. For example Dumb bell bench press I do 2 sets of 10 at 45 lbs. Then I do a set of 5 at 70, 5 at 80, and end with 5 at 90 this week at least. I try to add on 5 lbs every few weeks. Usually I barely do the full rep for my third set and if I do I bump up the weight the next week. I seem to be hitting some plateaus lately and I am thinking maybe I need to mix things up or try something different. However I am far from a weight lifting expert so if any pros here have some suggestions I'm all ears. This is my current schedule and routine. Wednesdays 5X3 Power Clean 3X5 Lunges 3X15 Dips 3X10 Weighted Sit ups Friday 3X5 Deadlift 3X5 Military Press 3X10 Pull Ups 50 Leg Raises Sunday 3X5 Squat 3X5 Barbell Row 3X5 Dumb Bell Flat Bench Press 3X10 Cable Twists |
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Not enough pullups. No pushups, no planks, no burpies, no bear crawls? ;-) Look into CrossFit if you're not familiar. For example, they like to do circuits of sets (15-20 reps), bench press, squat, power clean, (no rest in between) and then rest for 2 minutes after each circuit. Then they do it again 3-4 times. Lower your weight if you have too... Make up your own circuits. Youtube "cross fit circuit" for an idea of what I'm talking about.
Dana Linn Bailey Takes On Cross-Training |
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Yeah, it doesn't look bad. You've got the important lifts and some good accessory lifts. You could definitely do pullups during every session. Since you're plateauing it may be time to look into an established program like DT said. If you need more conditioning then you could also look into something like crossfit, but I wouldn't give up your strength routine for it. CF is best when paired with an intelligent strength routine.
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Quoted:
I do this routine once per week to increase functional strength. My main thing is not to get big muscles but to make me better at my other hobbies. I mainly do long distance running and when I have time I also try MMA (muay thai looking to try BJJ soon). Is there anything I should add or replace other things with. My main goal was a quick routine that would make me stronger but also not cut into my other training which is time intensive. I start all my sets with a 2 sets of 10 with low weight. I then start at a lower weight and then finish with my max weight for the final set. For example Dumb bell bench press I do 2 sets of 10 at 45 lbs. Then I do a set of 5 at 70, 5 at 80, and end with 5 at 90 this week at least. I try to add on 5 lbs every few weeks. Usually I barely do the full rep for my third set and if I do I bump up the weight the next week. I seem to be hitting some plateaus lately and I am thinking maybe I need to mix things up or try something different. However I am far from a weight lifting expert so if any pros here have some suggestions I'm all ears. This is my current schedule and routine. Wednesdays 5X3 Power Clean 3X5 Lunges 3X15 Dips 3X10 Weighted Sit ups Friday 3X5 Deadlift 3X5 Military Press 3X10 Pull Ups 50 Leg Raises Sunday 3X5 Squat 3X5 Barbell Row 3X5 Dumb Bell Flat Bench Press 3X10 Cable Twists What does your current routine at BJJ/MMA consist of doing? It may be as simple as eating more. Also, what are your goals? We've all said it, you can't serve two masters. My classes were intensive with about a 25 minute warmup that consisted of bear crawls, shrimping, pushups, clapping pushups, air squats, etc. It wasn't go sit and stretch. It wasn't unheard of for new guys to puke. |
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Like previously stated, though in more definite terms, max strength and endurance training don't mix. That isn't to say you can't be stronger than the majority of people and run distance faster than most, I have done it, you just won't max your potential for either.
I would bet your not getting fully recovered and it has caught up with you. When have you taken a rest week? Your routine isn't bad like Darktide said. I would simplify the routine even more. For max strength, less is often times more. I have been getting great results going with the basic lifts and sticking to Squat, DL, an oly (or hang variation), Rows, Bench, and Pullups. Starting at 3x5 on all. Lifting percentages of 1RM and days as such - Monday 70-80%, Wednesday 55-65% (variation lifts - front squat, SLDL, dumbbell press and rows, assisted wide grip pullups), Friday 60-70%. Should be able to add 5-10lbs every two weeks. Every 4 weeks deload, lowering percentages by 10%. Correspond your harder runs to Monday and Friday. Max strength means rest between sets. Maybe drop the percentages listed previously by 5% and go to a 3x8 for a while. |
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Thanks for all the replies lots of good advice and smart people in this forum. As far as rest I usually do 3 weeks on and 1 backed off. Its the only way I've found to not be constantly fighting injuries. I actually took the entire week off between Christmas and New Years and didnt do any physical activity. I know its impossible to master everything or gain in everything. My main focus is running since that is what I spend majority of my time doing. I usually average between 30-60 miles a week depending on season and what I am training for. I'm not winning any races mind you I just do it because its relaxing and I try to beat my adult times as a challenge to myself. I really only lift for functional strength like doing yard work and I know too many runners and cyclists that have upper bodies that can't move a bag of dog food. I actually only started doing muay thai because I was having knee problems running due to my hips being weak. I haven't done any kind of mma for a few months because of my work schedule I was debating going back to muay thai or trying judo or bjj. My main thing with my routine is as I seem to be plateauing it seems pointless to go making motivation hard. At the same time I dont want to start doing some body building routines that take hours everyday and are more focused on making my biceps giant. I was also told by someone else to try doing some kettle bell routines which sound like they might be more geared to strength rather then getting big. I like compressing it more and doing different percentages though like 007Kevin wrote I think I may give that a go and see if it works. Since I have just been doing this same routine for just about exactly 1 year I suppose it is a good time to mix it up abit. |
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Quoted: Thanks for all the replies lots of good advice and smart people in this forum. As far as rest I usually do 3 weeks on and 1 backed off. Its the only way I've found to not be constantly fighting injuries. I actually took the entire week off between Christmas and New Years and didnt do any physical activity. I know its impossible to master everything or gain in everything. My main focus is running since that is what I spend majority of my time doing. I usually average between 30-60 miles a week depending on season and what I am training for. I'm not winning any races mind you I just do it because its relaxing and I try to beat my adult times as a challenge to myself. I really only lift for functional strength like doing yard work and I know too many runners and cyclists that have upper bodies that can't move a bag of dog food. I actually only started doing muay thai because I was having knee problems running due to my hips being weak. I haven't done any kind of mma for a few months because of my work schedule I was debating going back to muay thai or trying judo or bjj. My main thing with my routine is as I seem to be plateauing it seems pointless to go making motivation hard. At the same time I dont want to start doing some body building routines that take hours everyday and are more focused on making my biceps giant. I was also told by someone else to try doing some kettle bell routines which sound like they might be more geared to strength rather then getting big. I like compressing it more and doing different percentages though like 007Kevin wrote I think I may give that a go and see if it works. Since I have just been doing this same routine for just about exactly 1 year I suppose it is a good time to mix it up abit. Kettlebells are ok but they are NOT going to get you stronger than what you're doing now (squats, deads, presses) |
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Agree with ROG on the kettlebells. They could be a good mix up on Wednesdays in the routine I suggested.
The routine I suggested can be done in 45min, you could do Pull-ups one week and Rows the next. Just get a good 5-8min warmup in before, 10-15 body wt squats are a good to through in before jumping in on squats. Remember to correspond your running to the appropriate intensity for the day and deload every 4th week at least (you may even want to go lighter than I suggested) otherwise your legs will not recover well and you'll get no where. You should always be feeling good, NO failure sets, should be able to squeeze out two more reps on the last set on the heavy days. Hope you enjoy the routine! |
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If you are looking to get stronger, you may need to reduce your running. Are you training for a marathon? That many miles are going to put a hurting on your joints, and make it nearly impossible to make muscle gains.
As others above you have said, you should consider doing CrossFit, or at least CrossFit endurance. |
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Quoted:
If you are looking to get stronger, you may need to reduce your running. Are you training for a marathon? That many miles are going to put a hurting on your joints, and make it nearly impossible to make muscle gains. As others above you have said, you should consider doing CrossFit, or at least CrossFit endurance. Research has not proven this to be true and several studies in the last 5 years have said there is no difference from controls and may even be beneficial. |
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Quoted: I'm going to give it a go tomorrow for the new routine. I think I am going to have to alter my schedule around though. Right now I do my interval running on Tuesdays and my Tempo running on Thursdays as those are the days I do group training on the track/trails. My long runs are always on Saturdays. I'm sorry to say I didnt really think about the fact I am working my legs probably too often and too hard. Guess that could explain the plateaus too. Agree with ROG on the kettlebells. They could be a good mix up on Wednesdays in the routine I suggested. The routine I suggested can be done in 45min, you could do Pull-ups one week and Rows the next. Just get a good 5-8min warmup in before, 10-15 body wt squats are a good to through in before jumping in on squats. Remember to correspond your running to the appropriate intensity for the day and deload every 4th week at least (you may even want to go lighter than I suggested) otherwise your legs will not recover well and you'll get no where. You should always be feeling good, NO failure sets, should be able to squeeze out two more reps on the last set on the heavy days. Hope you enjoy the routine!  My running mileage is all dependent on what races I am training to peak for. Like right now where its mainly 5Ks I stick to 30-40 miles tops, and running more then 10-12 miles outside at once in upstate NY this time of year is all I can with out risking frost bite. In the summer I work up to the 60 range for fall maratons/halfs/15ks. I've been running like this for 4 years and was pretty competitive in track and XC during high school. My joints feel better now then when I was 22 and inactive. There are quite a few people in my running club that are well into their 70s that still run marathons and they dont complain about their joints so I'm not too worried about long term effects of running. |
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Quoted: If you are looking to get stronger, you may need to reduce your running. Are you training for a marathon? That many miles are going to put a hurting on your joints, and make it nearly impossible to make muscle gains. As others above you have said, you should consider doing CrossFit, or at least CrossFit endurance. I wouldn't mind looking into crossfit but I honestly dont think I have the time to do it. I'm naive to crossfit but I assume its not something that is done in 30-45 minutes a few times a week. |
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Quoted:
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If you are looking to get stronger, you may need to reduce your running. Are you training for a marathon? That many miles are going to put a hurting on your joints, and make it nearly impossible to make muscle gains. As others above you have said, you should consider doing CrossFit, or at least CrossFit endurance. I wouldn't mind looking into crossfit but I honestly dont think I have the time to do it. I'm naive to crossfit but I assume its not something that is done in 30-45 minutes a few times a week. It is actually. Not sure if its the best thing for you, but its totally doable in 45 min. Posted Via AR15.Com Mobile |