"October will be upon us sooner then we think, which means its time for my favorite race of the year: the good old Army Ten Miler. I've slowed down on the running this year, so guess when the last time I ran 10 miles was? That's right. Last year at"
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Im not sure your goals are consonant. You want to run a marathon and increase your bench. That’s hard to do. Not impossible but hard.
I ran the Army Ten Miler one time when I was squatting over 400 lbs and benching over 300. I did minimal training for the run. I ran the Army standard couple of miles on M W with a five miler on F. I ran the Bragg Ten miler (tore my legs up. It was all hills) and then did the Army ten miler a two weeks later. I actually ran it in about 70 minutes. You should have seen the skinny folks stare when myself and the two guys I ran it with passed them. I turns out that this is not totally unheard of. The high intensity weight lifting (maximal effort sets with little resting between sets) can buidl your cardio performance. Mark Twight talks about it at length at his website http://www.gymjones.com/. (They are crossfit freaks and the trainers of the cast of ‘300′) So, I would say see how little running you can get away with. A marathon is a lot different than a ten miler (more than just the 16.2 miles I think but don’t know because I’ve never run one) but if you want to bench more running less will help. I did this and still maxed my PT test with almost no running in my workouts, it was very weird and counterintutive. Also, try cuttting back on the bench work outs sets or reps. I do crossfit off and on usally when Im in a cutting cycle and I think it can lead to overtraining WRT lift poundages and muscle size. RIght now I am doing straight up Arthur Jones (http://www.bodybuilding.com/fun/shannon4.htm) Ellington Darden (http://www.drdarden.com) one high intensity to failure set routines. Kind of a low rep crossfit with less workouts (Just twuce a week!). There is tension btw the two camps but I have experienced the benefits of both types of routines. If you want to get really out of the ordinary try this :http://www.bodybuilding.com/fun/sisco6.htm. As bizarre as it sounds I’ve seen it work.
You can do negative traning as well. Get into a power rack and put 125 on the bar. Have someone lift it off the pegs and you fight it all the way down or just do forced reps at the end of your set with 105. You get all you can at 95 or 100lbs or so ; your partner pulls it up when you can’t and you try to stop it from going down. Do three of these.
January 1, 2008 at 6:59 am
Im not sure your goals are consonant. You want to run a marathon and increase your bench. That’s hard to do. Not impossible but hard.
I ran the Army Ten Miler one time when I was squatting over 400 lbs and benching over 300. I did minimal training for the run. I ran the Army standard couple of miles on M W with a five miler on F. I ran the Bragg Ten miler (tore my legs up. It was all hills) and then did the Army ten miler a two weeks later. I actually ran it in about 70 minutes. You should have seen the skinny folks stare when myself and the two guys I ran it with passed them. I turns out that this is not totally unheard of. The high intensity weight lifting (maximal effort sets with little resting between sets) can buidl your cardio performance. Mark Twight talks about it at length at his website http://www.gymjones.com/. (They are crossfit freaks and the trainers of the cast of ‘300′) So, I would say see how little running you can get away with. A marathon is a lot different than a ten miler (more than just the 16.2 miles I think but don’t know because I’ve never run one) but if you want to bench more running less will help. I did this and still maxed my PT test with almost no running in my workouts, it was very weird and counterintutive. Also, try cuttting back on the bench work outs sets or reps. I do crossfit off and on usally when Im in a cutting cycle and I think it can lead to overtraining WRT lift poundages and muscle size. RIght now I am doing straight up Arthur Jones (http://www.bodybuilding.com/fun/shannon4.htm) Ellington Darden (http://www.drdarden.com) one high intensity to failure set routines. Kind of a low rep crossfit with less workouts (Just twuce a week!). There is tension btw the two camps but I have experienced the benefits of both types of routines. If you want to get really out of the ordinary try this :http://www.bodybuilding.com/fun/sisco6.htm. As bizarre as it sounds I’ve seen it work.
You can do negative traning as well. Get into a power rack and put 125 on the bar. Have someone lift it off the pegs and you fight it all the way down or just do forced reps at the end of your set with 105. You get all you can at 95 or 100lbs or so ; your partner pulls it up when you can’t and you try to stop it from going down. Do three of these.
And the old standby…eat more!!