Leg workouts and running

[MetalBunnyLove]

Ok, I've just started to incorporate a running routine into my lifting routine.

Typically, my leg workouts leave my legs sore for about 2 days.

How long should I wait after a leg workout before I hit the track and start running again? Should I just do some walking, or light jogging the day after the workout to help facilitate the removal of the lactic acid, or should I just stay off them a full day, and then the next day, just jump into my running program full speed ahead?

[watchandsee23]

I like to sprint on upper days and do plyos on lower days. Then on off days either do tempos(helps with conditoning also) or take the day completely off. what does your weekly schedule look like?

[NastyNally]

If you have access to a cold tub or just throwing ice in your tub at home I would suggest that after a hard leg workout. Being a collegiate athlete, we lift and we run no matter how sore you are, but I've found soreness to lessen after the cold tub. Also, maybe a little more glutamine in your diet could help you out depending on any supplements you are taking now.

[MetalBunnyLove]

My regimen is pretty light as of now. I had a right rotator cuff injury, followed by a knee injury which put me out of commission for about a year. Since my injury, I pretty much just let things go as far as diet, exercise, etc. So, I'm slowly making my transition back into exercise, while being very mindful of my past injuries.

Here's what I'm looking at right now:

Day 1

Chest
Running

Day 2

Back

Day 3

Tri's
Running

Day 4

Shoulders/Bi's

Day 5

Running

Day 6

Legs
*Maybe some light cardio to reduce lactic acid buildup

Day 7

Off

Back to Day 1

[scott_donald]

Originally Posted by MetalBunnyLove

My regimen is pretty light as of now. I had a right rotator cuff injury, followed by a knee injury which put me out of commission for about a year. Since my injury, I pretty much just let things go as far as diet, exercise, etc. So, I'm slowly making my transition back into exercise, while being very mindful of my past injuries.

Here's what I'm looking at right now:

Day 1

Chest
Running

Day 2

Back

Day 3

Tri's
Running

Day 4

Shoulders/Bi's

Day 5

Running

Day 6

Legs
*Maybe some light cardio to reduce lactic acid buildup

Day 7

Off

Back to Day 1

your weights split is a bb one... train like an athlete...

[MetalBunnyLove]

Originally Posted by scott_donald

your weights split is a bb one... train like an athlete...

I know...and that's all I've ever known. I want to make the proper adjustments so that I can "train like an athlete". That's what I've been researching over the past couple days.

From everything I've been reading online, I think Ross Enamait's program (from rosstraining.com) is most inline with my goals. I haven't thrown down on the infinite intensity program yet, but probably will in the next day or two.

[teriyakisaki]

Originally Posted by MetalBunnyLove

My regimen is pretty light as of now. I had a right rotator cuff injury, followed by a knee injury which put me out of commission for about a year. Since my injury, I pretty much just let things go as far as diet, exercise, etc. So, I'm slowly making my transition back into exercise, while being very mindful of my past injuries.

Here's what I'm looking at right now:

Day 1

Chest
Running

Day 2

Back

Day 3

Tri's
Running

Day 4

Shoulders/Bi's

Day 5

Running

Day 6

Legs
*Maybe some light cardio to reduce lactic acid buildup

Day 7

Off

Back to Day 1

i would probably do a nice and simple split.

1. Chest/Tri, a couple shoulder workouts
2. Sprints
3. Legs
4. Plyos
5. Back/Bi, a couple shoulder workouts
6. Rest
7. Rest

i would do cardio everyday except for sprint (your sprinting should be a bit of a cardio workout) and plyo days (even 6 and 7), make sure to do it post workout to get the most out of your lifts, and it works a little bit better with less work. for an actual athletic workout, look for something like Bill Star's 5x5 or a West Side for Skinny Bastards I/II workouts. they can be found through google or the search button on this site. what exactly are you trying to do when it comes to athletic training?

[MetalBunnyLove]

I like the idea of running/cardio almost every day, but that would be something I'd have to consider after my body has acclimated to my current regimen,...right? I've been considering buying a large amount of l-glutamine to help recovery, so that may help. I'll def check out those programs you suggested.


My goal with athletic training, is to prep me for serious MMA training, which will hopefully begin later this year after I graduate college. I've got some other goals along the way (like a 10k race), but MMA competition is my ultimate goal.

[teriyakisaki]

understandable. once you get acclimated to an athletic type of training, you'll definately need to hit the cardio HARD. you'll definately want to eventually look into circuit training when it comes to training for an actual fight. what it basically involves is about 30-45 minutes of straight lifting. the only rest is going from one workout to the other, which is generally a dead sprint. the workouts are typically each lift for about 15-20 seconds with lighter weight, but you go for as many reps as possible. it sounds somewhat easy, but its great for building mental strength, muscular (Not just cardiovascular) endurance, and it helps maintain power and strength (not the best for gaining though, thats why its good for preparing for a fight, not just regular training).

[MetalBunnyLove]

THanks for the info. Any particular 5x5 programs in mind?

[Jville911]

Originally Posted by watchandsee23

I like to sprint on upper days and do plyos on lower days. Then on off days either do tempos(helps with conditoning also) or take the day completely off. what does your weekly schedule look like?

yo man i tryed something similar to that but i just get way too tired and you know i wanna be fresh for my plyos thats why i didn't do it but are you seeing results with this kind of arrangement and can you post your routine..thanks

[Thewhite9t]

What is suggested if you are looking for speed is to not do heavy workouts while speed training. If you want to do heavy leg workouts then jogging is fine whenever you want to. Typically what you should do (if you are now running for track) is to train heavy in the off season and do speed training and plyos during the main season.

[watchandsee23]

Originally Posted by Jville911

yo man i tryed something similar to that but i just get way too tired and you know i wanna be fresh for my plyos thats why i didn't do it but are you seeing results with this kind of arrangement and can you post your routine..thanks

Well I'm just starting to get really consistent though but its like
DAy1
ME Upper
Bench
Nose Breakers
BB Complex

later that day,
speed training

Day 2
ME Lower
Squat
Unilateral
Hip Extension

later that day,
plyos

Day 3
DE Lower/Power Clean, traps, shoulders
Power Clean/Olympic lift
Shrugs
upright rows
Lateral Raises

Later that day,
speed training

[finfan]

Defranco's training.com

Westside for Skinny Bastards II
jeesh how many times do I have to say this this program is the best single article written ever known to the universe.

[MetalBunnyLove]

how does defranco's workout program compare to ross's?

[teriyakisaki]

Originally Posted by finfan

Defranco's training.com

Westside for Skinny Bastards II
jeesh how many times do I have to say this this program is the best single article written ever known to the universe.

because at the ripe age of 14 you have an ass load of experience...






any program made by a reputable person, or that comes highly reccommended. they will all work well, some will work better than others. i find its best to find the workout that suits you whether its by actual gains experienced, or simply it fits your schedule/abilities in the weight room. i know one of the biggest advantages to 5x5 over WSFSB is not too many people actually have the facilities, time and resources to actually do the program compared to 5x5 which can be completed in pretty much any gym/weight room in a relatively short amount of time.

[finfan]

Well 10 pounds on my bench in 2 weeks is pretty damn good.

[teriyakisaki]

Originally Posted by finfan

Well 10 pounds on my bench in 2 weeks is pretty damn good.

for anybody who's 14 and has most likely never truely worked out before, 10 lbs in 2 weeks is pretty damn common. even then, have you tried every other program out there?