Powerlifting and Running?

[Lopez27]

Here is the minimum..

By April 28:
-Be able to run 1 mile in under 10 minutes

Between 3-6 months after April 28:
-Be able to run 3-4 miles at an 8.5 minute mile pace
-Be able to run around a track at near max effort followed by 25 pushups, repeat followed by 25 situps, for 15-20 sets
-Be able to do 6-10 sets of 25 mountain climbers or squat thrusts



Wish me luck!

[narcolepticpug]

So this week I'm sort of doing a test week, test my lifting maxes, mile time, and other physical tests.

I have good news and bad news. I tested my max squat and deadlift yesterday, and my mile time today. Good news is I'm stronger than I thought, I had estimated my squat max to be around 415x1 and deadlift to be 465x1, my max squat was 455x1 and my max deadlift was 495x1. Bad news is I can't even run a mile non-stop, I ran quarter of the way before slowing down to catch my breath for 20-30 seconds then ran halfway which took 4 minutes total. Then I ran on and off on the way back taking me a grand total of 14 minutes to complete the mile. Got a lot of work to do!

geeezzzzz dude..... heres some advice from a guy who likes lifting and running........ pick one. at least for the time being... one thing has to take priority in your training.... you could go from sitting on your butt. to running a marathon in 6 months... but it takes all out dedication... you only wanna run 6.2 miles.. so it wont take to long..

do 2 days of maintenance lifting a week. and run 4 days a week.... get a heart rate monitor. they will help you stay at a consistent pace.
when starting off... run slower than you think. its better to go slow and not loose your breath. than short bursts and having to stop...

[toolslave462@gmail.com]

Honestly, I don't think you need to worry so much. I doubt they will have you running 6 miles every day. I haven't been to police academy but I did serve in the Marine Corps and the Marine Corps standard for fitness was a 3 mile run followed by pull-ups and sit ups. We did maybe 2 6 mile runs throughout boot camp. I've quite a few friends who are police officers and I know they cant, and never could, run 6 miles consistently.

I'd suggest doing something like this:
Mon-Wed-Fri lift
Tue-Thurs-Sat run
Tue:1 mile Max effort (try to beat your previous times)
Thurs: 1 mile jog
Sat: 1 mile jog + 4 sets of sprints.

Every week add something, just like you would if you were lifting. Adding a set, or adding weight. So say that is your first week of running, for week 2 add 2 more sets of sprints to Saturday. Eventually increasing Saturdays run to 2 miles + sprints, then to 3 miles + sprints. Keeping thursday a jog, but also increasing distance gradually, and always keeping tuesday a 1 mile timed run. Do this and you'll be running 6 miles every saturday in no time.

-Just my 2 cents.

[ironrat42]

not to jack the thread but what do you guys think about running a mile 2-3x a week, that shouldn't really effect gains should it?

[simp3204]

Which academy are you going to?

[MarkHowells82]

I'm not an avid runner myself but I did a marathon a few years back and my lifts did stagnate a bit but I did increase my calories and I still kept the majority of my weight. Funny that I completed the marathon but I was still a fat bastard lol.

[Lopez27]

Honestly, I don't think you need to worry so much. I doubt they will have you running 6 miles every day. I haven't been to police academy but I did serve in the Marine Corps and the Marine Corps standard for fitness was a 3 mile run followed by pull-ups and sit ups. We did maybe 2 6 mile runs throughout boot camp. I've quite a few friends who are police officers and I know they cant, and never could, run 6 miles consistently.

I'd suggest doing something like this:
Mon-Wed-Fri lift
Tue-Thurs-Sat run
Tue:1 mile Max effort (try to beat your previous times)
Thurs: 1 mile jog
Sat: 1 mile jog + 4 sets of sprints.

Every week add something, just like you would if you were lifting. Adding a set, or adding weight. So say that is your first week of running, for week 2 add 2 more sets of sprints to Saturday. Eventually increasing Saturdays run to 2 miles + sprints, then to 3 miles + sprints. Keeping thursday a jog, but also increasing distance gradually, and always keeping tuesday a 1 mile timed run. Do this and you'll be running 6 miles every saturday in no time.

-Just my 2 cents.

Thanks! Makes me feel better, but it's best to be over prepared than under prepared.

Which academy are you going to?

OCSD

[Lopez27]

Alright so how is this? I am going to be lifting Monday/Wednesday/Friday. Tuesday/Thursday/Friday I will hit the field. Tuesdays will be distance days in which I will jog 3-4 miles gradually increasing speed of which I jog weekly. Thursdays will be a speed day, first I will test my 1 mile time (try to beat pr) followed by 15-20 sets of sprints (not sure on distance). Saturdays will be a conditioning day, I will do 6-10 circuits of 25 mountain climbers, 25 squat thrusts, 25 push ups, and 25 sit ups.

Does that sound right?

[simp3204]

I hear OCSD is pretty rough in a good way. I went through the Goldenwest academy a couple years ago. From what I know I would definitely get use to running.

[Lopez27]

I hear OCSD is pretty rough in a good way. I went through the Goldenwest academy a couple years ago. From what I know I would definitely get use to running.

Exactly what I've heard. You a LEO?

[simp3204]

Exactly what I've heard. You a LEO?

Not anymore, I did it for about a year but I just didn't enjoy it. So I'm just a lazy student now. I would try to memorize most of the radio codes (10 codes) and start looking through a penal code book.

[Lopez27]

Not anymore, I did it for about a year but I just didn't enjoy it. So I'm just a lazy student now. I would try to memorize most of the radio codes (10 codes) and start looking through a penal code book.

Interesting. What are you studying?

Also, if you feel comfortable answering, what didn't you like about it? PM me if you want.

[leakypipe23]

One thing I think hasn't been discussed is what you are having trouble with is the run. I've done a handful of 5Ks (one this weekend) as well as a half marathon, and the thing I always struggle with is muscular endurance. It sounds like you are struggling with the cardio endurance side of it. I'd try and incorporate some higher rep lifts to your workout, as well as the HIIT mentioned above.

[Lopez27]

One thing I think hasn't been discussed is what you are having trouble with is the run. I've done a handful of 5Ks (one this weekend) as well as a half marathon, and the thing I always struggle with is muscular endurance. It sounds like you are struggling with the cardio endurance side of it. I'd try and incorporate some higher rep lifts to your workout, as well as the HIIT mentioned above.

Problem is my lungs.. My body feels like I can keep going but my lungs are dying. Also the lower back and lower legs (lower calves and lower shins) tightness.

[simp3204]

Problem is my lungs.. My body feels like I can keep going but my lungs are dying. Also the lower back and lower legs (lower calves and lower shins) tightness.

The lung cardio is a tough one because it hurts like a mother until you get use to it. In the Marine Corp you pretty much learn to just keep going to fight through the lung burning. I recommend running an unknown distance so you don't know how far you have gone. I will PM you later, because I'm working on chemistry homework. My major is geology.

[Lopez27]

The lung cardio is a tough one because it hurts like a mother until you get use to it. In the Marine Corp you pretty much learn to just keep going to fight through the lung burning. I recommend running an unknown distance so you don't know how far you have gone. I will PM you later, because I'm working on chemistry homework. My major is geology.

How ironic.

http://forum.bodybuilding.com/showth...hp?t=142544431

[simp3204]

How ironic.

http://forum.bodybuilding.com/showth...hp?t=142544431

Lmao, that's really ironic.

[leakypipe23]

Geologists don't have to run, nomsayin

[Armstrongha]

Eat more, run a few times a week, & lift heavier when you can

[Lopez27]

Lmao, that's really ironic.

Why did you choose Geology?

Geologists don't have to run, nomsayin

fuuuuuuuuuu. I may have to speak with my professor tomorrow after class more about this. haha. Literally life changing decision though.

[simp3204]

Why did you choose Geology?



fuuuuuuuuuu. I may have to speak with my professor tomorrow after class more about this. haha. Literally life changing decision though.

Well my dream is to eventually become a paleontologist or at least work in some regards within the paleontology field. So to get there I need a background in geology.

[Lopez27]

Hit my first road block. I woke up on Thursday with what felt like a pulled groin. Been treating it and it feels almost back to normal today.

[Lopez27]

Just an update for anyone interested. I have my test tomorrow and I ran the mile yesterday in 9:58 so I'll be cutting it close but I'm sure I'll make it in better time at the test.

Keeping my weight/lifts up barely got me through this and is just holding me back so next week I'll be cutting down on lifting and going back to MMA to get into better shape and lose weight before academy training. I'm looking to drop down to about 145-155, it really sucks because I was making major progress but I have to do what's best for my career and they want distance runners not strong guys. So I won't be lifting/eating full time until after 40 or so weeks, feelsbadman.jpg