Can you lift to be strong and run to be fast? Or do I need to pick one?

[RamHemi]

I'm currently 6'3 267 pounds. Have been training hard and heavy for years. I am looking to get into a federal law enforcement academy. I can currently pass the sit ups, push ups, and bench without issue. The 12 min or less 1.5 mile is the problem. Have trained all summer and am stuck around the 15 min mark. Do most runners not lift much? In all reality I will lose strength since academy's are all speed and endurance. Is it time to give the weights up and just run? How many 8-10 min 1.5 mile and a half runners train heavy with weights? Maybe i'm working against myself...

[psychodiver9]

At 267 maybe losing a few lbs will help you pass the test. You aren't gonna get paid to lift

[blitz042000]

You should do the minimum needed to maintain strength and use a variety of training techniques to get under the 12 min. mark. Training to run longer distances would increase endurance as well as during interval runs for the distance you have to run (1.5 miles). And I agree with psycho maybe lose a few lbs. That's why I don't run over a 100 meters.

[eatliftsleep94]

You are 100% working against yourself.

[KCTonyG]

I'm currently 6'3 267 pounds. Have been training hard and heavy for years. I am looking to get into a federal law enforcement academy. I can currently pass the sit ups, push ups, and bench without issue. The 12 min or less 1.5 mile is the problem. Have trained all summer and am stuck around the 15 min mark. Do most runners not lift much? In all reality I will lose strength since academy's are all speed and endurance. Is it time to give the weights up and just run? How many 8-10 min 1.5 mile and a half runners train heavy with weights? Maybe i'm working against myself...

I just wanted to chime in here since I am currently a federal agent with DHS. I lift almost totally for strength, but don't compete in power lifting competitions. The first thing you will notice is that it is a lot easier to run the less you weigh. Even a 12 minute 1.5 mile run isn't terribly difficult with less weight to carry around. I was at closer to 240 pounds, but cut down to 220 pounds before going to FLETC with my current agency. I see you weigh 267 pounds, and I can tell you that the heaviest guy in my class (I was the second heaviest) was 6'4" and 245 pounds. He could run the 1.5 mile in under 11 minutes, and I ran the 1.5 mile in 10:29.

I trained both on the treadmill, and outside on the track. I ran 3 times a week and lifted heavy (I use 5x5) at least three times a week. Did I lose strength on my lifts during this time? A little, but I was able to maintain 95% of my strength levels in the squat and deadlift and my bench only declined slightly, but I believe that it was caused by the caloric deficit and weight loss, not the running. I kept my protein intake high throughout.

You don't have to be a great runner to make it through the academy (I certainly am not) however you will need to surpass the minimum so that you have room to breath. You don't have to give up lifting to be in federal law enforcement.

Anyway good luck.

[paulosantos0922]

I'm currently 6'3 267 pounds. Have been training hard and heavy for years. I am looking to get into a federal law enforcement academy. I can currently pass the sit ups, push ups, and bench without issue. The 12 min or less 1.5 mile is the problem. Have trained all summer and am stuck around the 15 min mark. Do most runners not lift much? In all reality I will lose strength since academy's are all speed and endurance. Is it time to give the weights up and just run? How many 8-10 min 1.5 mile and a half runners train heavy with weights? Maybe i'm working against myself...

Yes, you can definitely run and be strong. I've been in LE since 2000 and we have a PT test twice a year. I learned how to combine Westside Cojungate with running from Alex Viada. Just google "Alex Viada: So, You Want to Run and be Strong." I've been following his program for several months and my running has come back very quickly without loosing any strength.

I have the programming on our PD's CrossFit site (www.spdcrossfit.com). If you need any help let me know.

[HquonQuto]

I don't see why it should be impossible.

[HquonQuto]

I mean it's not like if u run, u are gonna lose strenght, u may lose fat by running often, but noway are u going to lose muscle or strenght.

[HamburgerTrain]

Running fast and aerobic endurance are two different things. That being said, 12 minutes for a mile and a half shouldn't be a problem for any physically active person. "Jogging" is f*cking terrible for every human. I would suggest you stop trying to do the actual distance and start hitting some tempo runs (Fartleks, intervals, whatever the hell you want to call them). Jogging shouldn't be done by anyone, especially someone over 185lbs.

[musclehead09]

My best friend got on a navy seal program which had him on an upper/lower split with weights, run 3x a week and do calisthenics 5 a week. He started out 240-245 lbs at 6 ft. He dropped all the way down to 208 in 4 months getting his 1.5 mile time from above 12 minutes to 9:20 and he actually increased strength as his bench went from 275 to 315 and squat from 320x12 to 370x12.

I'd say its possible. He had 2 interval/high intensity running days and 1 LSD day.

[musclehead09]

Yes, you can definitely run and be strong. I've been in LE since 2000 and we have a PT test twice a year. I learned how to combine Westside Cojungate with running from Alex Viada. Just google "Alex Viada: So, You Want to Run and be Strong." I've been following his program for several months and my running has come back very quickly without loosing any strength.

I have the programming on our PD's CrossFit site (www.spdcrossfit.com). If you need any help let me know.

Saved and repped. Big help for when I start Westside if I decide to go Mil. Reserves

[runtocatch]

I would train hard as can be in the weight room and not worry too much bout recovery/strength at this present time. Just train really hard and wear yourself completely out without getting injured. I would also train your 400 meter.

Edit to say just read this from the hamburgertrain and I couldn't agree more.

"Jogging" is f*cking terrible for every human."

[musclehead09]

Running fast and aerobic endurance are two different things. That being said, 12 minutes for a mile and a half shouldn't be a problem for any physically active person. "Jogging" is f*cking terrible for every human. I would suggest you stop trying to do the actual distance and start hitting some tempo runs (Fartleks, intervals, whatever the hell you want to call them). Jogging shouldn't be done by anyone, especially someone over 185lbs.

Agreed. The military needs to change their ways of PT testing. Way too old school and so many people that I've met in the military (primarily active) have chronic pains and injuries

[paulosantos0922]

You can definitely do both. The keys are:

1. Proper programming: This means programming your runs properly so they don't interfere with your squats. You also have to lower the volume on the assistance. Keep the intensity high, but the volume low, like when you go on a cut. And avoid the junk miles. If you are training for a 5K, 8 miles per week is enough.

2. Nutrition: this is not the time to go on a cut, unless you are pretty big. You should be eating at least for maintenance and eat plenty of carbs.

3. Rest and Recovery: Get enough sleep and proper rest. Stretching and foam rolling is also a huge help.

[frankthetankpl]

becoming more explosive will definitely help with your lifting so doing sprints and stuff like that will be good for you.

[DCSpartan]

Division 1 Football players at the Service Academies are expected to run a 10:30 in the 1.5 mile run at a MINIMUM. ANd they are pretty big guys. Same with the wrestlers, rubgy players, etc. You just need to run a couple of times a week at a good clip.

[KCTonyG]

Division 1 Football players at the Service Academies are expected to run a 10:30 in the 1.5 mile run at a MINIMUM. ANd they are pretty big guys. Same with the wrestlers, rubgy players, etc. You just need to run a couple of times a week at a good clip.

No point in comparing drug enhanced athletes with normal people.

[breathinglife]

I'm currently 6'3 267 pounds. Have been training hard and heavy for years. I am looking to get into a federal law enforcement academy. I can currently pass the sit ups, push ups, and bench without issue. The 12 min or less 1.5 mile is the problem. Have trained all summer and am stuck around the 15 min mark. Do most runners not lift much? In all reality I will lose strength since academy's are all speed and endurance. Is it time to give the weights up and just run? How many 8-10 min 1.5 mile and a half runners train heavy with weights? Maybe i'm working against myself...

You can be big and sub 12 minutes for 1.5 miles, but you will have to approach your training in a reasonable manner. How are you training for the 1.5 mile currently? A lot of people just expect to go out and run and get better without approach it with an sort of proven methodology. You can get faster to some extent that way, but not a lot.

I think 12 minutes for 1.5 miles is easily attainable. I never do any cardio, and have run about three times in my entire life, and I ran a mile in 6:40 with my brother one time. I'm a lot smaller than you, so obviously it'll be easier for me, but with some dedication, you can definitely get there.

[ilicet51]

I pull 665 and do 10 200m sprints with 40 seconds of rest in between three times a week. You can be strong and fast. It simply takes effort.

[UltimateWarrior]

I am by no means strong but I am on the Critical Response unit at my department and my 1.5 mile time is 11:50.

[UncleWade]

I think accomplishing the balance requires very deliberate and conscientious training, recovery, and nutrition and would be tough to do for most. Is it possible? Sure. Probable? Not quite as much, IMHO.

"You're not a half ass. You're a quarter ass. You're not good at anything." - Louie Simmons

I still think it's best to pick one specific goal and make everything you do revolve around attaining it.