RUNNERS WORKOUT | STRENGTH TRAINING
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- Опубліковано 12 вер 2024
- Another video of the type of nonsense I get up to in the gym. These sort of strength exercises really help me become a better fell runner.
In this session and with all my sessions I do a full body workout as time during the week is limited, I'm doing well if I can squeeze more than one session a week in so I have to maximise my time.
The break down if you're interested.
5 sets of..
1. Over head press 8-10 reps - 40KG
2. Mace 360s 20 reps each arm - 13KG
3. Kettlebell Swing 30 - 40 reps - 20KG
4. Plyobox stepdown - 10 reps each leg - 16"
5. Chin-ups - 6 reps
I warm up slowly with gradual weight increases on the gear I'm using, this can take anywhere from 15 - 30 mins depending on how much I'm faffing about. I'm in my 40s warming up takes time ;)
I always warm up. Throwing yourself into a workout without warming up is asking for trouble! I've done it and paid the price.
Hope you find some of this helpful.
Thanks for watching
John.
Have a good one this weekend John...
Hey John, great video. See you at Ennerdale tomorrow, weather has improved but still flucking cold! I've not trained either to rest for the race. Sure I'll see you mate but if not, enjoy it & have a great race! You won't be last tomoz 💪
Hoping to do all classics this year & I won't pull a calf before Langdale this time 😂
Nice one Elton see you tomorrow! I hope the weather holds up too! 😂 good luck if I don’t see you 🤘🏻
Awesome video John. That is a bloody solid workout, inspiring & impressive stuff. You were working a lot harder than the gadge on the exercise bike on his phone 😆
Will they ever finish the roadworks on Aynam Road? I am sure PBS has a magnetic pull to it, I can never resist either...
Haha thanks Johnny, I’m always in PBS for my regular shoe porn 😉
Enjoy Ennerdale. I always buy my hill running gear from Pete Bland, a great supporter of fell-running
Thanks man, yeah It’s a great shop :) 👌🏻
Nice one. Come on then John - top Gym tunes??
😂 I’m a product of the 90s rave scene mate, Paul Oakenfold, Paul Van Dyk, John 00 Fleming etc 👌🏻
All that good stuff
First time I’ve seen that mace exercise. That’s out there, very primal looking.
Duddon Valley was indeed a beauty of a day. I only done the short, wasn’t far of DFL myself, but i was losing my fell race V. Proceeded to piss down for pretty much all subsequent days so it was the best part of my trip 😂
Any advice for strength exercises that might give me hill legs? I was useless going up compared to everyone else.
Yup the mace gets your inner Viking fired up 😉
squats mate. Lots and lots of squats in which ever variation you like. I’d start with Bulgarian split squats and maybe a barbell back squat. Focus on form first, get the movement right and address any mobility issues then start adding weight and increasing reps.
Additionally, get out on the hills more. However, that’s easier said than done ☺️
@@lakelandtrailrunner thank you. Having done some powerlifting I am both delighted to hear this (as form won’t be an issue), and disappointed, as all previous gains are long gone 😂
DFL ( dead fucking last) is a great honor. I’ve been there myself. 😂
Haha I’m adopting that term too! Hopefully I won’t be DFL tomorrow 🤘🏻
Fell runners doing squats is the mother of all knee problems, esp. ITBS. I heard you say you had knee issues in your videos for as long as I remember. I also saw you do squats in the previous gym video. Mate, just try removing squats from your gym workouts. Try more stretching and resistance band conditioning every other day instead, esp. 1-2 hours before a longie, and dynamic stretching/warmup just before you start running. Thank me later✌️
Good luck tomorrow...