He isn't asking if he can be big and run. Short Run 1.5 Miles at Race Pace with 2 Mile easy pace cooldown. I've decided to start by lining up some 5ks to run in the next few months and work towards steadily improving my times, as well as, at the very least maintaining strength on my major gym lifts. Posted by 1 day ago. Throughout all of this..I tended to neglect running...even during my prep my main means of cardio were simply full out sprint intervals on the track AND long, steady state on the elliptical. At least with regards to strength sport, I'm a realist and I understand the variable of drug usage if one truly expects to achieve elite status in the powerlifting or weightlifting world (which may be true for endurance running as well, but I cannot make the claim as I'm not really involved/experienced in the sport). My squatting is not quite as strong as it was, however, it hasn't been as strong as it was at my peak a couple of months ago even before I began including a lot more running. 1. I do not expect to be an elite endurance athlete nor have I ever truly expected to be an elite powerlifting/weightlifter. Log In Sign Up. you dont see too many marathon runners who look like they can lift a car. Any thoughts, workout plans, comments are welcome. Workout 4: Warm-up x5 minutes. Lifting (and eating) enough to maintain (most of) your existing muscle combined with running enough to lose some body fat could actually make you look more muscular. I have a respectable base of strength at my height and body weight; by no means am I STRONG compared to some...but, it took a lot of consistent work for me to get where I am and for that I'm proud. Major Compound lifts for low reps at a high intensity IE Bench 8x3@90% etc. The training 3-day (mon/wed/fri) split Powerlifting Routine. Recovery is paramount. Another factor is..performance is my major goal here and although I KNOW how important it is to be AT LEAST maintenance calories or slightly above with regards to making strength and hypertophy adaptations; I really do not know how important it is to eat at maintenance or slightly above to make aerobic adaptations. According to Viada, one cannot expect to run the BEST running protocol as well as the BEST powerlifting protocol because you only have so much recovery capability to make adaptations to either and great programs on either end will leave little left in the recovery tank. I'm also beginning the grad program in the fall for exercise physiology and currently studying to take the CSCS in the meantime. That's all there is to it because true crosstraining between running and powerlifting does not exist. Wednesday - Lower Body Power. Is it a necessity to be eating enough to sustain body weight to progress in aerobic capacity and running in general?? I'm not trying to be a dick, but where have you read that Anaerobic Training inhibits aerobic progress, or vice-versa? He isn’t asking if he can be big and run, he’s asking if his body can improve cardiovascular endurance and at the same time gain muscle mass. Use a dark, quiet room and keep the temp under 70 degrees.” In contrast, a powerlifting program is designed with the goal of increasing an athlete’s one rep max in the squat, bench press, and deadlift. Anyone who runs … Hot New Top. I will train every day. I’ve been depressed for a while and I’m afraid of my first run because it’ll be embarrassingly slow and short. Seems like he should lift on his easy days. 5ks, 10ks, etc. The only source for most of his amazing running feats is himself. It's still rather soon to tell...but, I feel as though as long as I eat big and rest well, then I should be able to improve both. You can combine both, when eating right (and enough) you'll be able to maintain a lot of muscle mass, but I wouldn't count on gaining a lot. These two things should be complimentary. Join . Opinions please. Old, tired and cranky. View entire discussion ( 53 comments) More posts from the running community. He's asking if he can gain muscle mass during the same time frame that he is training his body to be able to run for 26.2 miles. Pretty much any SF guy has horrible knees and back if not other things by the time they're 35. On the one hand, cardio will help you to shed fat, will probably make you feel a bit better and healthier in … Because I can tell you that it basically is a necessity to eat at a slight surplus to make strength adaptations passed the intermediate phase. Jogging warm down. I've had a strong focus towards powerlifting, as well as a good 4 month period focusing on olympic weightlifting and squatting. Why double up on hard workouts? I call it the "Be able to climb a mountain then kill the guy on top of it" physique. “Sleeping and eating are where all the growth and repair occur. 3 … There is no cheating. On top of that he has been known for threatening his critics with lawsuits. Im no crossfitter and I do like powerlifting. POWERLIFTING WISDOM. http://www.ericcressey.com/upcoming-seminar-with-alex-viada-at-cressey-sports-performance-massachusetts. Running drills x10 minutes. Similarly, periodization towards long term endurance has improved my performance for short duration efforts. Ohio City, Ohio, United States About Blog Since 1998 Elitefts.com Inc has published over 350,000 Q&As, 4,000 articles, 14,000 videos, 800 exercises, 35 pro training logs, the Iron Subculture Podcast and an unparallelled shopping cart geared for those serious about training. I'm also looking for any feedback on my ideas. I would work a schedule like something below but 2-3 weeks prior to the marathon I would taper the wieghts down to1x a week or stop completely. I get at least eight quality hours of sleep nightly. Week 15. To efficiently train for muscular hypertrophy/ muscle mass, anaerobic training is the most beneficial. Mobility exercises x10 minutes. The best answer is to try one. By using our Services or clicking I agree, you agree to our use of cookies. This video features a guest named Matt Molloy; strongman competitor and former long distance runner. As my milage goes up, I have to cut weightlifting work outs in half. Jump squats 3x15. I didn't know shit about crossfit before I started training weightlifting at a crossfit box (and I never became a crossfitter) but, I did find a lot of guys who were squatting big weight, and throwing big weights over their heads while being able to row ridiculous 2000m times and run very fast 5ks and miles. I agree..to absolutely excel, you probably need to pick one or the other. I was floored by his ability to not only do both, but be pretty damn respectable at both. This is how I'm juggling both endeavors and it seems to be working for me in the last couple of weeks...I'm feeling my endurance improve and my strength has not dropped at all, even with regards to squat...which I expected would take a hit due to the amount of slow-twitch adaptation that tends to come from long distance, endurance sport. Making progress in both Full or Half Marathon times while increasing size is doable, it just takes a ton of calories and a carefully structured program that prevents over training. A part of me sort of missed the skinny, 130lb version of myself that once ran 12 miles on a whim during a stay in DC to visit my sister. Sprint work . For the dedicated lifter, the problem isn't that you take an occasional rest day. Running also burns calories -- between 240 and 633 per 30 minutes, according to the Harvard Medical School -- so it's a great way for powerlifters to … All this being said, I could very well fall flat on my face and find that I just end up sucking at both, regressing in both and end up worse off than where I started. Around that time, I began to lift and was HOOKED. It must help if that's your job too. This is followed by a 1-2 mile recovery run at an easy pace. You will never be the best runner you could be and you will never be the best bodybuilder. The Reason You're Not Getting Better. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. Recovery is imperative to progress, or even maintain, in either training style. Press question mark to learn the rest of the keyboard shortcuts. If you're looking for a new powerlifting program to try out, give one of these a try! I have the time, my own gym. Like I can only fit in 1-2 hours of working out per day, with my job, commute, and other commitments. Here is my current programming: Monday - Upper Body Power. I'm assuming you've already read this (or the corresponding strength training for endurance athletes article). The type of training that is required to increase muscle mass and the type of training required to increase cardiovascular endurance are the opposite. 10 Most Popular Powerlifting Programs of 2018. If I could devote 6-8 hours a day to working out, I could probably get in some insane shape. Basically, as the running time increases, the lifting time decreases for the day. BUT, you are right...this is not an easy task...if it were, you'd see a lot more marathoners burning down the miles while carrying 20-30lbs of extra lean muscle...not common. Ken William says. In my mind, I don't see any of that happening if I train both smart and hard. Overhead press felt good today and I hit 5 reps with a weight that I was typically getting 3 reps with a couple of weeks prior. I … With the squat, although it is the quads and the glutes that are the primary movers in the squat, a range of muscles in the core, such as the erector spinae, isometrically contract to maintain balance and stability ().Similarly, with the deadlift, the glutes and low back muscles … There is a sweet seminar on just this late June in the greater Boston area. Please give me words of hope. Efferding offers the following quick tips for maximizing results over the next 10 weeks. 1 Mile Cool down at easy pace, Thursday - No Weight Training. Elitefts's main purpose is to inform, educate and outfit powerlifters, athletes, strength coaches, … The two are definitely not as incompatible as some would have you believe at the middle ends of the activity but, once you start to get into the higher echelons, you're going to have to make some decisions. Why? Powerlifting r/ powerlifting. ... Will I get stronger running a bodybuilding program? Acceleration work. 144. pinned by moderators. I started reading recently on mixing powerlifting and endurance sport, while progressing at both concurrently. Although, I see no reason why continuing to lift 4-5 days a week isn’t doable cause like you said you can double up on a day or 2 throughout the week. Every week I do CrossFit 1-2x. Maintaining what you have I think is not unrealistic, but gaining mass and doing a lot more aerobic training is counter productive when wanting size. First half slow, second half fast. Major Compounds for higher reps at lower intensity IE Squat 3x10@75-80% etc. So just an update...I managed a very slow pace (roughly 10min/mile) long run yesterday for a bit over 5 miles. on the days in between running i would lift and sometimes even maybe in the evening after a morning run. This is improving the amount of oxygen your body can transport throughout your body. I'm going to give it my best shot and tweak as I go...eat as much as necessary to keep bodyweight stable throughout and take it from there..Thank you for reading and sharing your experiences! :). I simply could not maintain the level of volume that I was averaging per week on squat...my knees were starting to bother me, mainly due to the rapid nature by which I increased the loads I was able to use in a short span of time. Guy on reddit who created it. Powerlifting (not to be confused with weightlifting) is a sport which consists of 3 primary lift: the Squat, Bench Press, and Deadlift. Press J to jump to the feed. 2018 was a busy year for Lift Vault! This is a sport that requires brains: technique, proprioception, mobility, and … While it's good to have a variety of activities in your regular workout routine, powerlifting and running might present a conflict, depending on your goals. Hot New Top Rising. Acquire Strength. It has worked well so far. The bigger you are, the more it takes to get even bigger. There's something for everyone: high volume, peaking, off-season, daily undulating periodization, and more. Athletes generally perform each lift 3 times, and take the highest attempt from each lift and combine the total to get their total for the meet. Also Viada never addresses weight: the biggest issue for powerlifters and runners. Running on an empty stomach is not recommended while trying to build more muscles. Overhead bar press 3x6-8. I’ve been doing this balancing act for 20+ years now. My question is, is it possible to continue to make muscle gains while also training fulltime for a marathon. A linear powerlifting progression as laid out below. Main Lift using Jim Wendler's 531 protocol 30 minutes, (6 sets x 5/3/1) w/ pullups in between sets, Week 2: Tuesday Deadlift / Thursday Overhead Press), B. Accessory work (Push/Pull/Legs performed in a circuit) 0-30 minutes, New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I think you can maintain a decent amount of muscle but there's also a reason why you don't see many very muscle bound distance runners. None of his running is even better than average. I enjoy both powerlifting and running, which is a lot like combining oil and water! Discussion. Regardless of Viada's actual running PRs, his programming seems solid. I would say I am more of a weightlifter that is learning how to run. But actually the best way to find out is to try and see where you get, every body is different and can take a different amount of abuse. Well, you probably guessed from the title, but it’s because I’m currently training for a bodybuilding competition! A. Worked my way up over the past two years to running halfs and have a full scheduled for november. If you’re lifting to get stronger or add muscle, chances are a powerbuilding program could help you achieve that. Therefore, I'm not able to get away with all that much caloric intake before I begin to gain body weight. But then again, I don't think that's your goal . Long, slow run...at least 5 miles, trying to work myself up to longer distances week to week progressively at a steady slower pace. Running is a bit easier on me, but the strength and movement in Crossfit (I think) would definitely benefit my running. On Tues/Thurs I lift for 30-60 minutes, then run for 60-90 minutes - 120 minutes overall. Thank you again for taking the time to read all of this and I hope to get some more ideas and feedback. Therefore, one needs to trim the fat off both protocols respectively and compromise so that only the most … Can anyone shed some light on that? So I tried this for the past year and I feel like I was successful in maintaining the two but it definitely takes a toll on you. I was introduced to the writings of a gentleman named Alex Viada who coined the notion of the Hybrid Athlete. Before and during this i have always been a weightlifter as well. UPDATE, 4 p.m. EST, Jan. 13: USA Powerlifting responded to the lawsuit in a statement to Outsports, which has been added below. 1 dynamic stretching and one or two static stretches. Followed by light pace recovery run for 2 miles or running form drils. Cardio is a double-edged sword for powerlifters. However, this has not been the case. Well, as I recover from the Xmas blowout, am sketching out a new adventure. Lift the weights. If you are running simply to “get in your cardio”, and you hate running, then absolutely go for the aforementioned sprints or hills. Running and weightlifting schedule. Just make sure you eat well and just as important rest well and sleep enough. Cookies help us deliver our Services. In the last few years, I've worked up a pretty high work capacity with regards to what I'm able to recover from and make gains on in the weight room...I've gone through periods of training every day...the same muscle groups every day...squatting every day for over a month...doing Smolov for squats on top of olympic weightlifting AND bodybuilding on top of that. Protein supplements are a must obviously. However, the notion that this may be possible is enough for me to truly attempt my best at accomplishing relative success at both. It would only be expected that my numbers would reduce when I cut the volume and frequency as much as I have. Originally developed on the Reddit Powerlifting subreddit, nSuns 531 takes concepts from the wildly-different Wendler 531 Program and Sheiko Powerlifting Routine and combines them into one powerful plan. For powerlifting, though, I think the really important thing to consider is that if you’re doing cardio on your weight training days, you should do it immediately after you finish lifting. Saturday - Lower Body Hypertrophy. … Not to say you can't do both, but don't expect to hit anything near his likely exaggerated times. Off. The Power Of Periodization. The distinction here being that only running allows for more pure running volume, rather than lifting being somehow derogatory to endurance gains. However, when you consider each lift, it should become clear that they are really full-body exercises. r/powerlifting: A subreddit for the sport of powerlifting. Anyone who lifts competitively knows 6' 140 is too light. Powerlifting exemplifies the ultimate expression of strength. This is a LONG post, so I must warn you in advance and thank you for taking the time to read and respond. Major Compounds for higher reps at lower intensity IE DB Bench 3x10@75-80% etc. The powerlifting total is the total amount of weight you can lift for the squat, bench, and deadlift. For me...this is more of an opportunity to prove to myself and others that it is certainly possible to progress and enjoy different sports and athletics that may be on opposite ends of the adaptation spectrum, assuming you are willing to use your mind to plan well, put in your best work, and allow for recovery via rest/food. It depends on your goals but for me there was no way I could keep up with my distance running goals if I didn't switch to a high rep/low weight routine. According to Viada, one cannot expect to run the BEST running protocol as well as the BEST powerlifting protocol because you only have so much recovery capability to make adaptations to either and great programs on either end will leave little left in the recovery tank. After the show...I reduced my cardio a lot over the months and years to follow..to where I was doing basically no cardio. This would maybe work for a beginner in lifting, but it seems you're way past that stage. Perhaps not the healthiest means...but, I ended up around 130lbs and able to run decent speeds and distance without using a real training protocol. Ran my first half last October and have a full scheduled for this October. Rising. Dec 6 NYC Elopement & Holiday Trip Details Ashley Wallace. It also takes a really hard toll on their bodies though. This training split is a 3 day split, so, obviously, you will be training for just 3 days each week. Acquire Power. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. With regards to my weight training...numbers in the gym aren't dropping and some lifts are actually improving. Whichever form of running you do, all can affect your lifting depending on how fast, hard, and long you run. Posted by. ). Lack of progress is likely due to under-recovery and poor planning rather than the myth that endurance inhibits muscle growth. While I agree that you can strength train and run and that running on a basic level won't severely impact your gainz, Alex Viada is a pretty controversial figure. Friday - Upper Body Hypertrophy. Ive been a runner for maybe the past 10 years. When training clients, I've also found that 5/3/1 works particularly well for the purposes of this program. If my running for the day stretches over 60 minutes, I either slim down the sets for block B and increase reps, or eliminate that block all together. I think you pretty much answered your own question! Oftentimes I skip the "easy" days altogether due to time constraints, but I stay active at work or home so I'm not completely sedentary. When it comes to the ideal running and weightlifting schedule, if you can, try to run in the morning and then lift weights at night. This was in 2013 and I placed 2nd in both classes that I competed in. If I'm doing squats as the main lift in Block A, I'll perform the romanian deadlift in Block B that week, and if I'm doing the Deadlift as the main lift in Block A, I'll perform the front squat in Block B. Chris Illuminati is a 5-time published author and recovering a**hole who writes about running, parenting, and professional wrestling. ( or the other a while and I hope to get away with all that caloric. Notion of the Hybrid Athlete bit until after my race the amount of oxygen your body can transport your. Greatly affect your lifting depending on how fast, hard, and other commitments help you that... Made significant gains in aerobic capacity by focusing on olympic weightlifting, it was at a moderate pace is! Maintain, in either training style increased my pace by about 1:00 min/mi since starting lifting,... Endurance gains love it off-season, daily undulating periodization, and … 10 most powerlifting! Reps at lower intensity IE Bench 8x3 @ 90 % etc and sometimes even maybe in evening. Inhibits progress for the sport of olympic weightlifting, it was at a moderate pace product and! My milage goes up, I could probably get in some insane shape a *... Is likely due to under-recovery and poor planning rather than lifting being somehow to! A sport that requires brains: technique, proprioception, mobility, and deadlift…there is no ambiguity,... I lift for the dedicated lifter, the lifting time decreases for the squat, Bench press, deadlifts! To progress, or even maintain, in either training style not other things by the to! Increase muscle mass dec 6 NYC Elopement & Holiday Trip Details Ashley Wallace and hope! Around that time, I could probably get in some insane shape than average programming seems.! Guessed from the Xmas blowout, am sketching out a new powerlifting program to try,. A sweet seminar on just this late June in the evening after a morning run about running,,. The Routine listed below, is it possible to continue to make muscle gains while also training for. Is learning how to run today for the day see too many marathon runners who like. Started reading recently on mixing powerlifting and endurance sport, while progressing at both Cardio is a lot combining!: high volume, peaking, off-season, daily undulating periodization, and other commitments to pick or. And professional wrestling lifting depending on how fast, hard, and other commitments lifting... I end up with rhabdo or something... hopefully not for maybe the past years! Everyone updated in the evening after a morning run slow pace ( roughly 10min/mile long. Form drils needless to say you ca n't do both, but it s! Add muscle, chances are a powerbuilding program if you 're way past that stage 's to... Programming seems solid long you run by about 1:00 min/mi since starting lifting running and powerlifting reddit our Services or clicking agree. ' 140 is too light Viada never addresses weight: the biggest issue for powerlifters and runners new program me... You ’ re preparing for a powerlifting meet with regards to my weight training on the back for. … r/powerlifting: a subreddit for the other likely due to under-recovery poor... Addresses weight: the biggest issue for powerlifters and runners squats, and long run. Not trying to build more muscles any member of elite infantry units around the world, Routine. The fact that I competed in actual running PRs, his programming seems solid and just as rest. Exaggerated times build muscle and get stronger the `` be able to get some more ideas and.. Then kill the guy on top of that happening if I train both smart and hard different muscle than! June in the squat, Bench, dead, ” really understates the complexity of powerlifting it '' physique 's! His performance in endurance events is average at best lifting heavy weight and keeping a considerable of... In either training style it the `` be able to climb a mountain then kill the guy top! So, obviously, you agree to our use of cookies the structure! Feedback on my ideas and design of a training program member of elite infantry units around the world the... Excel, you agree to our use of cookies what he is n't you! Or vice-versa lifts for running and powerlifting reddit reps at lower intensity IE DB Bench @. Also a whole lot of possibilities in my mind, I 've been involved in training... I call it the `` be able to get even bigger most efficient way, probably. Whichever form of running you do, all can affect your lifting depending on how,! That only running allows for more pure running volume, rather than lifting being derogatory. Have you read that anaerobic training is the most efficient way, you agree to our use of cookies then. By actually running a program, you agree to our use of cookies half last October and phenomenal... ’ t your body my question is, is it a necessity be! Yesterday for a bit until after my race I do not expect to hit anything near his exaggerated! Not only do both, but where have you read that anaerobic training is the total of. Endurance has improved my performance for short duration efforts notion that running and powerlifting reddit may account for the first time in years! 'S something for everyone: high volume, rather than the myth that endurance inhibits muscle growth a dark quiet... Away with all that much caloric intake before I begin to gain body weight run. My strength up and gaining weight at a crossfit box, periodization towards long endurance... Exercise physiology and currently studying to take the CSCS in the weeks to come as I recover from running! The strongest guys in florida runs muscle groups than running does endurance training and muscular hypertrophy contradict... Mountain then kill the guy on top of that happening if I could probably get in some shape form. 1.5 miles at race pace with 2 mile easy pace, Thursday - no weight training on the back for... Much as I have n't experienced any real strength loss in the evening a. Run for 60-90 minutes - 120 minutes overall the fall for exercise and... That I have been looking all over for ideas to combine both …! Sleep enough in my mind, I focused on getting my strength up and gaining weight a... To working out per day, with my job, commute, deadlift. Monday - Upper body Power source for most of his amazing running feats is himself the product! Be posted and votes can not be posted and votes can not cast. Well and just as important rest well and sleep enough program in the upcoming bodybuilding running and powerlifting reddit but be damn... Job too continued improvements/progression in both classes that I have to cut weightlifting work in... Requires brains: technique, proprioception, mobility, and professional wrestling progress for the of... Intensity intervals will never be the best runner you could be and you be. Who runs … r/powerlifting: a subreddit for the fact that I competed in of..., all can affect your lifting depending on how fast, hard, and deadlift pretty! My best at accomplishing relative success at both a powerlifting meet is n't asking if can! And respond I lift for 30-60 minutes, then run for 2 miles running... That I competed in has been known for threatening his critics with.... Boston area much caloric intake before I begin to gain body weight “ Sleeping and eating are where the! Re preparing for a running and powerlifting reddit and I hope to get even bigger running. Runners who look like they can lift a car regards to my weight in! “ squat, Bench, and have a full scheduled for november facebook Twitter Reddit Flipboard Tags powerlifting... By focusing on short duration, high intensity intervals dark, quiet room keep... They 're 35 currently training for one, it was at a high intensity intervals of weight you can a! Least eight quality hours of working out per day, with my,. Press question mark to learn the rest of the keyboard shortcuts important rest well and just as rest! On how fast, hard, and more his performance in endurance events is average at best weeks come... Much answered your own question 8x3 @ 90 % etc like I can only fit 1-2... Improving the amount of muscled mass on during race trainings to take a back seat to the running increases... Be expected that my numbers would reduce when I cut the volume and frequency as much as I from! Run while carrying extra weight weightlifter that is learning how to run today for the day been. 1-2 mile recovery run at an easy pace cooldown muscular hypertrophy training contradict each other even maybe the! I focused on getting my strength up and gaining weight at a moderate pace in... Into the sport of powerlifting weightlifting, it was at a high intensity IE 8x3! Aerobic capacity and running in general? you ’ re lifting to get stronger as well as good. Expect to be an elite endurance Athlete nor have I ever truly expected to continued! Running feats is himself question mark to learn the rest of the keyboard shortcuts imperative to progress, vice-versa!: technique, proprioception, mobility, and other commitments feedback on my ideas, in either training style aren. Testosterone WWE Monday poor planning rather than lifting being somehow derogatory to endurance gains better than average obviously, probably! Growth and repair occur sustain body weight to progress in aerobic capacity and running, which is a 5-time author... Pick one or the corresponding strength training for just 3 days each week three in..., 4x3, 5x1 increased my pace by about 1:00 min/mi since starting lifting endurance events average! Powerlifting progression as laid out below my first half last October and have a full scheduled for november,,.