weight training for a runner

moonfish

Im starting back running and cycling and would love to do some triathlons..
Anyway ive ran a fair bit before my only problem with it is that i lose too much weight especially muscle tone..so this time im going to the gym twice a week for for weight training..has anyone any quick or good routines i could use ideally for just twice a week to maintain a decent muscle tone.i assume compound weights would be the best ?

siochain

If you follow the basic wendler 5\3\1 program boring but big version split over two days. Focus is on squat, bench, deadlift and press. Most important thing is to have someone show you the correct form and keep your focus on your form and not so much the weight. It will be very important to invest plenty of time on stretching and mobilty work too.

Day 1 squat & bench
Day 2 deadlift & press

Oryx

If you are losing weight you also need to look at your diet to make sure you you are eating enough to maintain your correct weight as you increase your training.

dario28

Below is what I have used to keep weight up for Half Iron Man training , only time for 2 gym sessions a week also - You can easily throw in a few sets of Squats but I find the running and cycling especially if you do alot of hills good enough for them , plus I'll spend prob november/December when not getting as much bike in doing extra leg work

Both workouts can be done in an hour , and surprisingly I was 78kgs at the start of my HIM training say 14 weeks ago and am 80kgs now

If ya need anything explained just shout

Triple Super Set - Chest / Back / Shoulders

Incline bench (25kgs) 4 x 15

T-bar row (65kgs ) 4 x 15

Stand shoulder press ( 15kgs) 4 x 15

__________________________________________________

Flat bench (30kgs) 4 x 15

Bat wings ( 10kgs) 4 x 15

Frontal raises ( 10kgs) 4 x 15

___________________________________________________

TRX Atomic crunch

Barbell inverted row

pec dec (setting 12)

TRX swings

_______________________________________________________

Lat pull down 4 x 15

Single arm press (20kgs) x 12 x 3 x 2 x 1

____________________________________________________

Seated row wide/skinny super set 4 x 10/10

Seated press (17kgs) 4 x 15

Barbell pushups 4 x 30

______________________________________________

Triple Super Set - Biceps / Triceps / Core

Tricep press ( 55kgs ) 4 x 15

Palms out pull-ups 4 x 15

Spidermans4 x 10

---

Incline curls (12.5kgs) 4 x 15

Skinny push ups 4 x 15

Russian twists 4 x 15

---

Overheadtriceps dumbbell (25kgs) 4 x 15

Standing zottman dumbell curls ( 15kgs) 4 x 15

mountainclimbers 30 seconds

---

Tricep pushdown (setting 4) 4 x 15

ez-curl biceps (25kgs) 4 x 15

declineabs 4 x 15

---

FInishing set x 3

Barbell press 40kgs x 30 seconds

Push-ups 50

Pull up - max reps

moonfish

dario28 wrote: »

Below is what I have used to keep weight up for Half Iron Man training , only time for 2 gym sessions a week also - You can easily throw in a few sets of Squats but I find the running and cycling especially if you do alot of hills good enough for them , plus I'll spend prob november/December when not getting as much bike in doing extra leg work

Both workouts can be done in an hour , and surprisingly I was 78kgs at the start of my HIM training say 14 weeks ago and am 80kgs now

If ya need anything explained just shout

Triple Super Set - Chest / Back / Shoulders

Incline bench (25kgs) 4 x 15

T-bar row (65kgs ) 4 x 15

Stand shoulder press ( 15kgs) 4 x 15

__________________________________________________

Flat bench (30kgs) 4 x 15

Bat wings ( 10kgs) 4 x 15

Frontal raises ( 10kgs) 4 x 15

___________________________________________________

TRX Atomic crunch

Barbell inverted row

pec dec (setting 12)

TRX swings

_______________________________________________________

Lat pull down 4 x 15

Single arm press (20kgs) x 12 x 3 x 2 x 1

____________________________________________________

Seated row wide/skinny super set 4 x 10/10

Seated press (17kgs) 4 x 15

Barbell pushups 4 x 30

______________________________________________

Triple Super Set - Biceps / Triceps / Core

Tricep press ( 55kgs ) 4 x 15

Palms out pull-ups 4 x 15

Spidermans4 x 10

---

Incline curls (12.5kgs) 4 x 15

Skinny push ups 4 x 15

Russian twists 4 x 15

---

Overheadtriceps dumbbell (25kgs) 4 x 15

Standing zottman dumbell curls ( 15kgs) 4 x 15

mountainclimbers 30 seconds

---

Tricep pushdown (setting 4) 4 x 15

ez-curl biceps (25kgs) 4 x 15

declineabs 4 x 15

---

FInishing set x 3

Barbell press 40kgs x 30 seconds

Push-ups 50

Pull up - max reps

Hey Dario thanks i will look these up and see how i get on ..where did u get this routine from ?

dario28

moonfish wrote: »

Hey Dario thanks i will look these up and see how i get on ..where did u get this routine from ?

I just made it up , based on the fact I didnt have any more than 2 hours a week for weights and I didnt want to turn into a skinny fooker !!

moonfish

that was me skinny fat no matter how much i run still have fat on the belly but skinny arms and no shoulders ..yeah wanna avoid that look

tunney

mrbungle wrote: »

Lean looking but oddly BF is low 15%.
Wife not a fan of the look and has asked for muscle, she's not a fan of carbon fiber either so what would she know.

Have stabilised my weight at 72kg for a while now, feel that when I drop weight too fast I get sick or motivation and energy levels drop. Will probably shed another kg or 2 close to IM in the next few months.

As for complete vs compete. Complete no bother, compete, if you mean everyone born on the same day/year as my birthday, then I'm a contender.

I also buy Triathlete magazine +1 to my Triathlete status.

Better than 220

dario28

moonfish wrote: »

that was me skinny fat no matter how much i run still have fat on the belly but skinny arms and no shoulders ..yeah wanna avoid that look

must be diet related if the fat isnt going - post up what ya eat

RunMD

tunney wrote: »

Better than 220

talk about off topic

your off thread

mloc123

RunMD wrote: »

talk about off topic

your off thread

That is "you're", and again... if you have a problem with a post: report it, don't back seat mod it.

elvis jones

I'm looking for something to improve my upper body strength. I have tree trunk legs, no problem with power down that end but i'd like to get some strength in my shoulders and perhaps stomach to add the cycling as well.

I was looking at TRX once a week for the winter, thoughts ?

RunMD

tunney wrote: »

Better than 220

mloc123 wrote: »

That is "you're", and again... if you have a problem with a post: report it, don't back seat mod it.

Thanks for that ... how do I go about reporting you're post ..
If you regularly pull contributors up on spelling infringements that's fine ..

But I feel you don't , therefore this form of bullying i don't appreciate.

My post with the spelling infringement was a JOKE .. nothing more ..

mloc123

RunMD wrote: »

Thanks for that ... how do I go about reporting you're post ..
If you regularly pull contributors up on spelling infringements that's fine ..

But I feel you don't , therefore this form of bullying i don't appreciate.

My post with the spelling infringement was a JOKE .. nothing more ..

If you want to report my post, click the link. Simple.

RunMD

mloc123 wrote: »

If you want to report my post, click the link. Simple.

I have reported you , thanks for the help in showing me how to report you
much appreciated

ebixa82

RunMD wrote: »

Thanks for that ... how do I go about reporting you're post ..
If you regularly pull contributors up on spelling infringements that's fine ..

But I feel you don't , therefore this form of bullying i don't appreciate.

My post with the spelling infringement was a JOKE .. nothing more ..

RunMD Tunny is well known for being an arrogant, smart ass prick all over this forum. Please pay no head to what he says, or you'll end up (like so many others) not bothering coming back.

He tries to be funny, he fails. At best he's a mediocre athlete that belittles others to make himself feel good about himself.

I think if I called him a cnut Id get banned so I won't. But you know where I'm coming from!