Alright so I've added something like 70 lbs to my squat over the past 5 months, but I want to change gears this coming spring, and I don't want to lose what I have been working so hard for.
Goals for the next 6 months:
- Run faster
- Run longer
- Jump higher
- Lose 15 lbs
- Maintain as much strength as possible
I'm thinking my schedule will be something like this:
Saturday: Long run (work up to 10 miles)
Monday: Heavy squat, dead, OHP, short run
Wednesday: bench, short run
Thursday: Plyometric/Interval training, medium run
If I am losing ~1 lb/week, only lifting my 4 core lifts once/week, what is a good target for set/reps/weight? Would something like 5/3/1 programming work here? Or should I just work up to something close to a 5RM each day? A challenging 3x5?
Thanks in advance, reps for responses.
12-16-2012, 11:38 PM #1
Losing weight and training for sport - how to maintain strength? (reps)My Journal (RIP 05/11 - 09/13):
DIY Plyo Boxes:
12-17-2012, 12:17 AM #2
12-17-2012, 12:20 AM #3
IMO, there's not enough lifting time in the above schedule to support the muscle retention you'd want during a proper cut. Rather than try to do "everything" at once, do the cut first and get in those core lifts 2-3x week around 80-85% 3-5x5. Do some of the running in support of the deficit but not that whole schedule -- defer the harder running goals till after you're satisfied w/ the cut and LBM retention.
You've got a 6-month goal, and goal weight is only 15lbs of cut. You can lose that pretty quickly in the first 3 mos., spend the rest of the time on the running/plyo goals.
EDIT: Or just figure a way to get more lifting on that schedule, but it looks pretty cramped, to me.
Last edited by KarlynSkuatrach; 12-17-2012 at 12:25 AM.
12-17-2012, 06:01 AM #4
I like the idea of splitting it up and dropping the weight first a little more quickly though, I'll definitely give that some more thought.My Journal (RIP 05/11 - 09/13):
DIY Plyo Boxes:
12-17-2012, 06:06 AM #5
12-17-2012, 06:38 AM #6
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Simply losing weight will make you run faster, jump higher and run longer, more than dedicated training would do. If you still have more to lose after 15lbs, it would be more conducive than training individual qualities. That aside, training to be a long(ish) distance runner conflicts with being a powerful individual.
I recall reading in a few sports science textbooks (Siff?) that it takes around 6 or so weeks to get an athlete's cardiovascular system up to snuff and that it's incredibly easy to maintain once it's developed. The idea is to dedicate yourself to this for the allotted time then be able to focus on other qualities while being able to maintain another.
And if you want to run faster then you should look into sprinting as opposed to interval training. I've never understood why people reference sprinters (not saying that you did) when discussing interval training. Sprinters sprint with good technique, not in an incredibly fatigued state with extremely short rest breaks. There are some decent sprint articles out there (I've believe Erick Minor and Joe Defranco both have written one for average joes).“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
12-17-2012, 09:47 AM #7
When I played earlier this year I was about 15 lbs lighter and was an all around better athlete than what I am now, but I want to train to be even better this coming year.My Journal (RIP 05/11 - 09/13):
DIY Plyo Boxes:
12-17-2012, 03:19 PM #8
12-17-2012, 05:06 PM #9
12-17-2012, 06:34 PM #10
Day 1: ME upper body/bench, light recovery run
Day 2: REST
Day 3: ME lower body, speed/interval work
Day 4: Short race pace run
Day 5: DE upper body, running form drills
Day 6: DE lower body
Day 7: Long slow distance run
Saturday: Long run
Monday: Medium run
Tuesday: DE day, short run
Thursday: ME day (squat, bench, dead), plyo/interval
DIY Plyo Boxes:
12-18-2012, 10:19 AM #11
In my experience, field sports are typically anaerobic bursts of speed/agility with very light aerobic running as I moved end to end.
For instance, as a mid-fielder (soccer) I'd go from 18 yard box to 18 yard box, which is a 64 yard sprint, which do to the motion of the ball is something I rarely ever had to do all in one go. It was usually a series of 10-20 yard sprints with short breaks as I jockeyed for position.
Being able to run 10 miles seems a bit overkill and pretty counter productive if your goal is a field and/or indoor sport. Training your anaerobic system and improving your work/recovery rates would be a better choice. I would stick to running shorter distances that will allow you to maintain a fast running form rather than a slow jogging form since that's what you'll generally be using during a game. I'd also youtube up a bunch of speed/agility drills and build them into a session. Do a 1 or 2 mile fast run as a warm up followed by 20 minutes of drills.
12-18-2012, 10:45 AM #12
12-18-2012, 11:38 AM #13
DIY Plyo Boxes:
12-18-2012, 12:06 PM #14
When I played competitive soccer I used to avoid extra running and rode my bike everywhere. Less impact on the knees and the process of riding in traffic, on trails and up/down hills is basically interval training. I could ride my bike to work however, so riding was easy to fit into my lifestyle.
12-18-2012, 10:10 PM #15
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Focus on sprints, explosive lifting, agility drills, strength training and running technique
2. Run longer
Why do you want to run longer? You will have plenty of cardiovascular benefit from training from a faster run. Running long 10 miles is not sports specific to ultimate frisbee or basketball. If you're going on long runs to lose more weight, you are better spending that effort into your diet.
3. Jump higher
olympic lifts, heavy lifting, plyometrics, and jumping technique
4. Lose 15 pounds
Focus on your diet. Read the stickies in the nutrition forums.
5. Maintain as much strength as possible
Don't lose your weight rapidly. Keep protein levels up. Reduce volume if you have to but maintain intensity.
That's my 2 cents. Make your training more sports specific and ditch the 10 mile run.- Tony Paradis, RD, LD, USAW, USAPL
12-19-2012, 05:14 AM #16
12-19-2012, 06:00 AM #17
12-19-2012, 12:35 PM #18
12-19-2012, 01:08 PM #19
I'd program with something like Starr's 5x5 and do something like this:
Monday: Lift (heavy)
Tuesday: Long Run
Wednesday: Lift (light)
Friday: Lift (medium)
Saturday: Long Run
Of course you could alternate the long runs and sprints depending on what you want to be better at. Or just alternate them every week.
If you want to be good at all these things you gotta be willing to put in more than 4 days a week IMO.
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