Optimal strength training for runners

Which vest did you end up buying?
http://www.thebarefootrunners.org/index.php?posts/157637

So, I loaded up all 60lbs. It was a bit of a hassle to get on and off. Biomechanically, everything felt good, somewhat strenuous but comfortable. I think that my feet and legs muscles are fairly balanced now.

I plan to go for a run this afternoon. I think that I'll continue to use the vest when walking the dogs on my recovery days. It's a different kind of exercise, and allows my body to rest from running.
 
He's the fourth not sure how I got coerced into this one. But once you have 2 what's a couple more? Now we are done though as Roger Murtaugh once said "I'm too old for this..."

Yeah I kept busy back in high school I did an odd mix of events pole vault, triple jump, hurdles and 400m.

That's a good point about only doing it with chest supported rows. I can imagine the BB rows may cause some lower back soreness without good form.
3-4 seems optimal. Three is perfect, but with four you got a ready-made party wherever you go. I would think the parenting skills required go up expotentially from one child up to about four, and then begin to level off. Anyway, congratulations once again. Now comes the fun of sleep deprivation. Maybe I have a chance to win the 405 DL contest after all.

I tried track in ninth grade because I was bored with playing right field and batting ninth in baseball. I was one of the faster guys in my class so I ran the 100, 200, 400 and did the long jump I think. Pole vault would be cool, hurdles seem hard. Anyway, I quit after a year because the practices were even more boring than baseball. Funny that I now enjoy track work now and again.

Stumbled across this site: http://www.rdlfitness.com/avoid-the-overhead-press/

This guy is even more minimalist than Rippetoe, but the arguments seem sound. It will take me some time to read through the articles of greatest interest and form an opinion, but it's very thought-provoking.

Thoughts (provoked)?
 
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Provoked is probably a good explanation. He seems like a one size fits all kind of guy and because he experienced something he is projecting that everyone else will also experience it.

There are too many other smart people who argue the exact opposite and I think I would as well. I think he could make an argument for a couple cases but honestly when you look at any excercise the best answer is probably it depends.
 
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I saw a trainer at my local LA Fitness show a housewife how to do upright rows with a kettlebell. I thought it was common knowledge that those were bad. It was right in the middle of the gym where they have trainees working on dedicated equipment accessible only for those who pay for a trainer. Great way to advertise their incompetence! :D
 
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Sorry fellas, I should've posted a more general article, like this one: http://www.rdlfitness.com/best-exercise-tips/

What I like about his site is that he tries to understand everything according to general principles, like full ROM, anatomical or evolutionary function, and physiological adaptations, before deriving what he considers the best exercises or training protocols. His point about the shoulder is that it wasn't really designed for loading, but rather repositioning. I don't know enough about evolutionary biology to confirm or contradict this, but if true, it's worth considering when selecting exercises. And just going on experience, I like how he aligns with some of my findings, like the huge benefits of one-arm dumbbell rows, or going low rep and heavy.

Anyway, Thursday and Friday my left shoulder wasn't very happy, so I've got to revise last week's routine. Either separate the rows and bench press, or, more generally, separate the upper body pulls from the upper body pushes and maybe go back to doing the latter just once a week, something like this:

Mon
Bottom: Deadlift
Middle: Rows & Russian Twist
Top: Chinups
Plyo: Box Jumps

Wed
Bottom: Squats
Middle: Bench Press & Dips
Top: OH Press
Plyo: Bench Hops

Fri
Bottom: Power Clean
Middle: Rows & Russian Twist
Top: Neutral Grip Pullups
Plyo: Box Jumps

A much more minimalist, completely "safe" (according to RDL's recommendations) routine would be:

Mon
Bottom: Squats
Pull: Rows & Russian Twist
Plyo: Box Jumps

Wed
Bottom: Deadlift
Push: Bench Press & Dips
Plyo: Bench Hops

Fri
Bottom: Squats
Pull: Chinups
Plyo: Box Jumps

Thanks, the first article aligns pretty well with RDL. He goes through all the pros and cons before making a rec on most exercises.

The second article's test I'll try presently, but in general, it emphasizes the importance of mobility/flexibility, which I like.
 
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After a couple of runs, I believe that 70+ miles of walking with the backpack has helped. I have more stamina. What's a light jog compared to lugging around a heavy backpack? My walking without weight is more effortless at a faster pace. I don't feel like my left and right feet/legs are as unbalanced when jogging. My legs feel stronger and springier when I am sprinting.

I think that it was worth the effort, and I plan to continue on my non-running days.
 
After a couple of runs, I believe that 70+ miles of walking with the backpack has helped. I have more stamina. What's a light jog compared to lugging around a heavy backpack? My walking without weight is more effortless at a faster pace. I don't feel like my left and right feet/legs are as unbalanced when jogging. My legs feel stronger and springier when I am sprinting.

I think that it was worth the effort, and I plan to continue on my non-running days.
Now you got me thinking that instead of running a mile to work, I should walk doing loaded carries of some sort. Very intriguing.
 
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Maybe alternate? I find that running and weighted walking seem to be complementary.
I think that the 35lb backpack was good for me. However, you are more advanced in strength.
Though, since I already have it, I'll be using the 60lb vest from now on.
 
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Maybe alternate? I find that running and weighted walking seem to be complementary.
I think that the 35lb backpack was good for me. However, you are more advanced in strength.
Though, since I already have it, I'll be using the 60lb vest from now on.
Yah, if I follow through on the idea, I would probably do loaded-carry-commutes on my ST days, and the run-commutes would fall on my running days, either coming or going, depending on whether the longer run was done on my way to work or on my way back. Alternatively, I could do a loaded carry on my way home after a longer run on my way to work, and then do the shorter run-commutes on my ST days, as a sort of recovery, but then the problem is how to get the dumbbells or vest to the office, or back home. It starts to involve logistics, which I try to avoid. I'm always trying to keep things simple and doable. That's part of the reason I'm moving my plyo stuff to my ST workouts, because it just never works out to do it in my office after or before a run.
 
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Maybe carry a 5 gallon jug of water to work? Then you can drink it.
Or get one of these. :D
http://www.egemin-automation.com/en...-solutions_agv-systems_agv-types/forklift-agv
Ha, already got one.

Signing out now, back on Monday. If you have a chance, look over that RDL site a bit more and lemme know what you think. Like Abide says, there are a lot of people just as smart or smarter who endorse more traditional approaches, but I like his framework for thinking through exercise selection, evaluating one's results, etc. I think he's already persuaded me to throw out the 3x5 sets-across protocol, which was on its way out anyway, and go back to my tried-and-true 1RM to back-off sets approach. Basically warm up to one's 1-2RM, and then reduce 10-20 pounds, do 1-3RM, repeat until you've had enough. Kind of hovering around failure with high intensities the whole time. Always seem to get results this way. This doesn't work for all exercises, but it's good for all the big ones.
 
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I was reading the RDL which advises squats over deadlifts, and trap bar DL over straight bar. This made me realize that trap bar DL is fairly similar to the dumbbell squats that I've been doing. Although, dumbbells squats are shoulder width, whereas trap bar DL may or may not be.
http://forum.bodybuilding.com/showthread.php?t=743047&p=9410169&viewfull=1#post9410169

I wonder if RDL differentiates between the Romanian DL vs straight leg. I do Rom DL.

Also saw this about landmine press vs overhead.
http://www.t-nation.com/free_online_article/most_recent/the_truth_about_overhead_pressing
 
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After a couple of runs, I believe that 70+ miles of walking with the backpack has helped. I have more stamina. What's a light jog compared to lugging around a heavy backpack? My walking without weight is more effortless at a faster pace. I don't feel like my left and right feet/legs are as unbalanced when jogging. My legs feel stronger and springier when I am sprinting.

I think that it was worth the effort, and I plan to continue on my non-running days.

Well that's very positive do you feel any additional spinal or lower limb soreness or pain?
 
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No not at all. I was actually a bit surprised, since I tweaked my back several weeks ago. No problems with lots of bending over, while walking/cleaning up after the dogs. Legs were less sore than from running or lifting. I didn't feel the need to do any stretches or trigger point massage.

My shoulders were a bit sore from the weight vest, even with the rolled up towel. I think that will improve the more I do it.
 
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Well that's very positive do you feel any additional spinal or lower limb soreness or pain?
If I had to say anything other than the pressure on the shoulders, I'd say that walking with it reminds me of when I was out of shape and 60lbs heavier. Back then, I would get a bit winded when taking a walk. Now, I have the a choice of when I want to carry around 60lbs!
 
If I had to say anything other than the pressure on the shoulders, I'd say that walking with it reminds me of when I was out of shape and 60lbs heavier. Back then, I would get a bit winded when taking a walk. Now, I have the a choice of when I want to carry around 60lbs!

Yeah the shoulders should toughen up I would imagine, like your rear end with a bike eventually you don't even notice the seat. I'll keep my eyes open for a vest, it would be nice to throw one on whne I take the dog for a walk. and I could treat it like a active recovery day.
 
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