Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 11-14-2011, 07:56 AM   #1
Larry Bruce
New Member
 
Join Date: Nov 2011
Posts: 4
Default Endurance & strength question(s)

Hi,

First time poster I'll try to keep it short and sweet.

I'm early 50s, in good shape, better shape aerobically (RHR mid 40s) so want to
focus on strength for a while, and just maintain aerobic conditioning until
the spring when there are outdoor races (5K mostly). When I train I don't do a lot of running volume (10-15 miles a week). My last 5K was about 26 mins.

1) Do you think 2x week runs maintaining about half the training volume - 1x week longer slower , 1x week shorter/more intense - be sufficent for maintenance purposes?

For strength currently, mostly I'm doing bodyweight exercises, and some dumbells 2x week. I can do 30 pushups, 12-13 pull ups, and 15 dips max set (unweighted).

I'd like to work up to say 50,20 and 20 and have seen plans and recommendations out there. They take weeks and weeks to get anywhere.

2) I'm wondering does success depend upon having sufficent muscle mass in the arms in first place? Should I focus on doing weighted movements to build mass first? Or will whatever mass is neccessary will come with following the programs?

As mentioned I'd be focusing on strength and just maintaining endurance, on different days.
I will be eating at maintenance levels.


Also, I have never squatted with weights, though have a good idea of the form
doing it without weights. Tried 85 on the smith machine and want to continue
that and work up to bodyweight (170), 1x week. When I can do that
I figure to move over to standalone weights.

3) Is better to work up to 2x week squat? I am not intersted in posting heavy weights, but rather being about to move the weight around a bit more dynamically, after I have reached a being able to squat my bodyweight.

I would do this in combination with the above strength and endurance workouts, basically 4x week in total. I'm not looking for the strength to be neccessarily helpful to running, though hopefully it won't hurt it. It is just to raise my ability to a basic level.

Thanks much for your opinion!
Larry Bruce is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:00 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator