Trying to be a machine circuit/workout

lemonkettaz

lemonkettaz

lemonkettaz

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28 Nov 2005
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Can anyone help in coming up with a training schedule to help with strength / explosive power?

Basically not looking specifically to get massive or anything like that, just some guidance on training to do to become an all round machine :)

Currently doing cardio 3 times a week which includes a sprint session, however looking at doing work in the gym to help get faster and stronger and recover better, maybe looking at doing some weight stuff with body weight movement type routines...

To be honest there is so much information out there it is hard to come up with a training routine that you think is going to work.

There are plenty exercises I can think of but I end up just doing it randomly.

Apologies if this has been answered elsewhere.
 
Squats, deadlifts, power cleans, jerks, rows, bench, core (not abzzzz) work.

Cardio will not help you. ;)

Developing power with just body weight exercises is not really very easy, at all...
 
I still do running because I need to and I enjoy it, I'm hoping to become a faster runner so kind of thinking of training to help with that side of fitness as well.
 
lemonkettaz said:
Oh no, I am sort of doing Squats, Lunges, Box Jumps, Deadlifts, Pull Ups, Dips, Bench, Shoulder Press but not in any sort of order just randomly.
Click to expand...

Stronglifts, then. :)

lemonkettaz said:
I still do running because I need to and I enjoy it, I'm hoping to become a faster runner so kind of thinking of training to help with that side of fitness as well.
Click to expand...

What sort of running are we talking? Sprinting or medium-long distance?

Most runners I have seen generally suffer from three things:

- atrocious mobility (I mean the kind of bad that makes me wonder how they tie their shoelaces without injury in the first place);
- are really weak (no, really: VERY weak);
- have no core strength at all.

The kind of training required is pretty generic from a starting point: learn to move and brace your body in the right places and then lift heavy stuff. This is why Stronglifts is great.

If you are a sprinter then there are further training considerations to make: explosive power requires a slightly different set of techniques than marathon running. You can also start playing with plyometrics (proper plyometrics, not the BS body weight rubbish) to improve the way your body delivers force: depth jumps are such an example, but difficult to get right.

So. What do you want? Different people have different understandings of what "being a machine" constitutes, and I suspect yours is VERY different to mine... :)
 
Sure thing, but what do you WANT to be?

Somebody who can run medium distance very fast? Or somebody who can do medium distance relatively quickly but also lifts a fair bit and actually looks like they lift?
 
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