Winter Strength Challenge 2012/13

RayCun

Tracking spreadsheet here, this thread for comments and discussion

From last year -

3 sessions a week min.
Each session to be 5 mins working time. Working time is what counts, not resting time. If unsure roughly count 1 hr of Pilates or Yoga as 20 mins working time.
Time to be accumulated.
If you do less than 3 sessions in a week you are deducted 10 mins from your accumalated time for each session you missed.
You must increment your "missed sessions column by one".
can do as many sessions as you like per week to add to your accumulated time but you cant undo the missed columns amount (consistency is important)
Can be a session at home, circuits, Pilates, Yoga etc anything beneficial for running/triathlon. Drills are acceptable for example.
Challenge continues till the Spring.

Videos that may help:
Running Times progression series
Superman exercise

From Ecoli: A thing that can greatly improve performance is drills. Normally I include these as part of my warm up on session days. Usually goes warm up, drills followed by session. These can be great for working on form and also have benefits in terms of strength

Here is a really good basic enough program
Some of the later exercises I wouldnt recommend if you are very injury prone but hopefully as you get stronger to start to include them

Maybe as you start your sessions, post here to say what exercises you are doing and update as you progress?

Last year's thread (a lot of tables)

Halloween Jack

I might be interested in this, I am an utter novice to running, and as such cannot go out as often as I'd like without risking injury, maybe this will give me something to do on my off days.

Would something like this be suitable:

http://m.runnersworld.com/article/0,7120,s6-238-263--13030-F,00.html

Any suggestions advice welcome...

RayCun

Right, started. Anyone else in?

RayCun

My session last night was -
20 position plank, about 5 seconds each position
(1. front elbow plank (FEP)
2. FEP w/ right arm elevated
3. FEP w/ left arm elevated
4. FEP w/ right leg elevated
5. FEP w/ left leg elevated
6. right arm and left leg elevated
7. left arm and right leg elevated
8. right side plank
9. left side plank
10. right side plank with leg up
11. left side plank with leg up
12. top of pushup position (TOPP)
13. TOPP w/ right arm up
14. TOPP w/ left arm up
15. TOPP w/ right leg up
16. TOPP w/ left leg up
17. TOPP w/ right arm and left leg up
18. TOPP w/ left arm and right leg up
19. right side plank, elbow locked
20. left side plank, elbow locked)
Supine plank (20 seconds?)
Side-lying leg lift x 4 x (toes neutral, up, down)
Clams x 10 each side
Single leg squats x 10 each side
Single leg deadlift x 10 each side
10 x donkey kicks each side
5 x donkey whips each side
10 x fire hydrant each side
10 x standing straight leg swings each side
10 x standing bent leg swings each side

The plan is to do this Monday, Wednesday, Friday, while Tuesday and Thursday are double-run days.

pconn062

Do you have a video that demonstrates all those exercises Ray? Wouldn't mind giving this a go but I'm confused just reading that!

RayCun

The 20 plank positions are from this

Most of the others are from the first video in that Running Times progression series

I don't think I'll be making any demonstration videos in a hurry

Pisco Sour

Why punish somebody for not doing 3 sessions a week? I do 2 sessions a week, as do all of my training partners, but there's a fair lot packed into those 2 sessions.

Although I guess if drills count then that's about 5 sessions a week.

This stuff is very important. So many runners overlook it, which I think is foolish. I've overlooked it myself in the past.

Krusty_Clown

RayCun wrote: »

My session last night was -
20 position plank, about 5 seconds each position

Why only 5 seconds? Why not the full 15 seconds?

RayCun

Krusty_Clown wrote: »

Why only 5 seconds? Why not the full 15 seconds?

I am weak
To start off, I'm just trying to figure out how to do these things properly (without falling over:)). After a few sessions I'll extend the time in each plank position. Any other good exercises to work in to this routine?

Pisco Sour

RayCun wrote: »

I am weak
To start off, I'm just trying to figure out how to do these things properly (without falling over:)). After a few sessions I'll extend the time in each plank position. Any other good exercises to work in to this routine?

Crunches
Side sit-ups

Some upper body stuff wouldn't hurt. Bench press, pull-ups/chin-ups, clap push ups, circuit upper body.

For the legs step ups are good (and boring!!), as are squats, lunges, goodmornings (for the hamstrings) and leg press.

If you don't have access to a gym/weights though you are restricting yourself with a lot of this stuff though. The squats, lunges and goodmornings can be done free for awhile but to get stronger in the long term weight will need to be added.

Krusty_Clown

RayCun wrote: »

I am weak
To start off, I'm just trying to figure out how to do these things properly (without falling over:)). After a few sessions I'll extend the time in each plank position. Any other good exercises to work in to this routine?

I do the 5 mins once or twice a week (and still fall over sometimes!). My main core stuff at the moment is the P&D Advanced core workout, which is handy enough (around 15-20 mins) which I do with Hal Higdon's strength program (weights). I do 15 x 2 sets of weight reps (except I skip the lunge, as I just don't have the form for it). I don't go to a gym, I have a set of dumbbells at home and a pair of yoga mats.

I used to do the Beginner Triathlete Core workout, but hurt my back, so have taken a break from it for a while. It's tough (and time consuming).

RayCun

Pisco Sour wrote: »

Crunches
Side sit-ups

I'm deliberately avoiding crunches and sit-ups. Leg raises though, I may add...

Pisco Sour wrote: »

Some upper body stuff wouldn't hurt. Bench press, pull-ups/chin-ups, clap push ups, circuit upper body.

Wouldn't hurt, but would they help a distance runner?

Pisco Sour wrote: »

If you don't have access to a gym/weights though you are restricting yourself with a lot of this stuff though. The squats, lunges and goodmornings can be done free for awhile but to get stronger in the long term weight will need to be added.

I do have access to a gym, and weights. But an extended gym session would take time that I can use for running, and I don't see the value in doing anything more than bodyweight work when I'm not training for power.

nerraw1111

I followed these exercises, http://runningtimes.com/Article.aspx?ArticleID=16625

The odd set of press ups.

macinalli

RayCun wrote: »

Any other good exercises to work in to this routine?

One that I don't do often enough is the bridge - it's great for glutes which tend to be one of my main problem areas. There's an example here, although her suggestions of 'peeling one vertabra at a time off the floor' just doesn't happen for me!

Pisco Sour

RayCun wrote: »

I'm deliberately avoiding crunches and sit-ups. Leg raises though, I may add...



Wouldn't hurt, but would they help a distance runner?



I do have access to a gym, and weights. But an extended gym session would take time that I can use for running, and I don't see the value in doing anything more than bodyweight work when I'm not training for power.

There's a big difference between sit-ups and side sit-ups.

Would weights help a distance runner? I'm sure they would. Whether they help enough for you to justify doing a session is a different question, one which I don't have enough knowledge to answer.

I would do more than bodyweight stuff though if you want to get properly strong. Otherwise you will just reach a stage where you plateau. Dunbells will do the trick for some exercises like lunges.

RayCun

Timed the session this time, it took 20 minutes* - I move slowly

* not including the 2 minutes I spent hopping around with cramp in my foot

meijin

I'm following the training program from Convict Conditioning book (thread on this at http://www.boards.ie/vbulletin/showthread.php?t=2056185716). About 30-45 min. 3 times a week. I'm too lazy for adding it to the spreadsheet though

longrunner

Does anyone have any recommendations for core strength exercises that they include in their training schedule. Thinking of adding about 20 minutes of exercises inorder to improve speed and fitness such as squats ect any one any favourites to recommend??

longrunner

lol this thread is spot on what I was asking! thanks whoever moved it

Halloween Jack

I started today, only 5 mins or so of working time but I'm seriously tender now;)

Will see if I can last a week before I add my name to the sheet.....

RayCun

Added bridges and lunges last night, but the lunges started hurting my knee and it was still sore through the donkey kicks, so I stopped early, skipping through to the leg swings at the end.

longrunner

do you ever do bounding sessions Raycun or whats your thoughts on those?

RayCun

longrunner wrote: »

do you ever do bounding sessions Raycun or whats your thoughts on those?

No, not me
1. They're for short distance guys
2. I don't think they belong in the 'strength training' category, they're more a drill you'd do as part of a session, after a warmup

claralara

Hey Ray - just seeing this.

I'm definitely in - have to make some big improvements over the winter. The BF% is way too high for the size of me, and the conditioning can only help with running performance.

Was going to start after DCM - set some sort of target for November and then another for December.

Is everyone just going to formulate and stick to their own program and then use the thread to log sessions i.e. as motivation not to skip sessions or give up. Or are we going to set a generic plan?

If KC recommends the program in Advanced Marathoning, I'll dig that out for inspiration.

RayCun

claralara wrote: »

Is everyone just going to formulate and stick to their own program and then use the thread to log sessions i.e. as motivation not to skip sessions or give up. Or are we going to set a generic plan?

My preference would be using the googledoc to log sessions, and the thread to talk about what your session consists of, which things are giving you trouble and which you think are useful, what other people have recommended...
But if someone wants to put together a generic plan...

Halloween Jack

3 sessions done for the week, 20 working mins in all.

This is doubly good for me as I have lower back problems and have been told a stronger core will alleviate them.

RayCun

If anyone is still looking for a plan, I was just sent a good core workout session, which I've put up as a google doc

huskerdu

I'm in.
Just added my first weeks work.

I like the routine you posted Ray. I contains a lot of things I do. I might use it as a starting point.

johnsherwin

Thanks for the Google Doc RayCun. Have been meaning to do some core exercises for ages and not getting to it. Think I will use this thread to get motivated. Have a load of Boot Camp tickets and never seem to make it there, hope to have more luck at home fitting it in at a time that suits me!

miguelk

Ok, I'm in.

Starting with the running times routine and we'll see how it goes...3 x 10 min sessions a week is the plan.

T runner

miguelk wrote: »

Ok, I'm in.

Starting with the running times routine and we'll see how it goes...3 x 10 min sessions a week is the plan.

Me too. Ive a potential circuits class wednesdsy or thursday. One of these classes a week, and ray's recommendation or running times or mixture for remaining two sessions.

Halloween Jack

Tweaked my back doing core work yesterday, went for too much too soon, as a result of missing a session......

RayCun

Just 15 minutes of strength stuff tonight - the 5 minute plank (10 seconds each position), and two exercises from that doc, the back lift/leg raises, and the double leg lift. Knackered!
I've been chopping and changing a bit the last few sessions, I might have to work out a schedule for switching between exercises to make sure I cover the flexibility stuff too.

miguelk

Got my 5th sesson in this morning, probably be minimal sessions over the weekend but a good start to it and have a routine going now. Takes a little over 10 mins.

Used the routine from the Running Times series but with 40 secs on the 4 x plank positions. Doing this in the morning.

I also ran a count on push-ups for the week with the idea that if i can get a routine going in that also I could mix and match with squats or other exercises whenever I have some spare time, the pu count is 300 up to this morning for the week. I'll try up it to 100 per day of various extra excercises as time goes on.

Next week (Mon to Sun): 15 minute routine, min of 3 sessions. Not going to change much, couple of extra's (below)

- 10 x hip hikes (on the step of the stairs)
- 10 x single leg squats
- 10 x lunges (from video 2 of running times)

Had to up it to 15 mins - that gap is getting too big!

I'll hold off a number of weeks before I can comment on effectiveness but I will say that you quickly get into the swing of things with the plank and after a bit of soreness after the first couple of times its fine, can really feel it though initially.

huskerdu

I was tired today and no plans for a run, so decided that I could not let the day go by without a core session. I dragged my sorry ass through the first 5 minutes, keeping up an inner monologue of whinging. Of course, once I got started, I kept it up. I did 15 minutes in the end and felt much better.

Its like running, you never regret doing it.

RayCun

first missed session for me, home too late on Friday and too tired on Saturday

menoscemo

My physio has me doing a stretching and strengthening session pretty much every day, so I may as well add myself to the challenge

RayCun

another missed session for me :rolleyes: , blood donation day

T runner

Bad start missed 2 sessions last week due to various things. Challenge for me now is to keep it at 2 for as long as possible. Circuits tommorrow night will be one.

miguelk

Got some pilates @ lunch starting next mon for a month. Not sure why but I had always thought of it as being a bit of a girly thing to do, but I've heard its very good, will report back.

2 missed sessions from RayCun, a great chance to catch up some ground!

RayCun

10 minutes tonight, but as much effort as goes into my son's Irish homework Could not do the side plank with leg lift, it just wasn't happening, so stuck to the flexibility stuff. Mainly wanted to avoid going a full week without a session...

Halloween Jack

3 decent sessions for the week.

miguelk

Did the Pilates class @ lunch time - very good.

Very "core" based and definitely woke up a few muscles I haven't been reaching in my own exercises.

Going to keep the same routine this week and see if I can go 5 days/sessions again in total, and change it up after week 3 is complete.

If any of you are adding in exercises to a routine you are familiar with I think its better doing so at the start. You can concentrate on them and also as your familiar with the rest of the routine it will seem easy enough to finish out, like turning the corner 2 miles from home on an LSR! Make sure you don't get lazy though and end up do the last few wrong, caught myself doing some half-assed exercises the other morning - if your not gonna do them right you may as well be back in bed.

RayCun

Tweaking again. Still looking for the right mix, but maybe this is it...
5 minute plank (still only 10 seconds/position, up to 15 next month)
Clams and side leg lifts
20 x bridge, followed by bridge position, 10 leg lifts each side
Donkey kicks and whips, fire hydrants, 10 on each leg
Lie on my back, raise two legs together to vertical x 20 (there must be a name for this that isn't 'leg lifts':rolleyes:)

Core, flexibility, core, flexibility, core. I'll give it a go for a while anyway

career_move

I'm going to join the party too

career_move

Here's what I've done today:

single leg extension x 20 reps each leg
press up + side stand x 20 reps
torso + waist twists x 12 reps
standard crunch x 50 reps
knee up crunch x 60 reps
lunge x 20 reps each leg
side lunge x 20 reps each leg
triceps extension x 20 each arm
straight plank 90 secs x 2
sideways leg lift x 20 reps each leg
single leg twist x 20 reps each leg
rowing squat x 45 reps
arm and leg lift x 20 both sides
single arm stand x 6 reps each arm
balance bridge x 10 reps each leg
single leg reach x 20 reps each leg

miguelk

career_move wrote: »

Here's what I've done today:

single leg extension x 20 reps each leg
press up + side stand x 20 reps
torso + waist twists x 12 reps
standard crunch x 50 reps
knee up crunch x 60 reps
lunge x 20 reps each leg
side lunge x 20 reps each leg
triceps extension x 20 each arm
straight plank 90 secs x 2
sideways leg lift x 20 reps each leg
single leg twist x 20 reps each leg
rowing squat x 45 reps
arm and leg lift x 20 both sides
single arm stand x 6 reps each arm
balance bridge x 10 reps each leg
single leg reach x 20 reps each leg

Impressive. Is that your regular workout now? How long does it take you? And whats a single arm stand?? Thanks!

Are these from wii fit by any chance?

career_move

miguelk wrote: »

Impressive. Is that your regular workout now? How long does it take you? And whats a single arm stand?? Thanks!

Are these from wii fit by any chance?

Thanks:) I do a variation of them every day combined with the yoga. It's all from wii fit plus. That session clocked 55 min on the wii but it might have taken longer. The single arm stand is my most hated exercise. It sounds simple - hold one arm straight up in the air then lie down and get up keeping the arm perpendicular to the ground. After 6 reps I'm out of breath and my score is always crap - yesterday was 0 on the left side :mad:

miguelk

career_move wrote: »

Thanks:) I do a variation of them every day combined with the yoga. It's all from wii fit plus. That session clocked 55 min on the wii but it might have taken longer. The single arm stand is my most hated exercise. It sounds simple - hold one arm straight up in the air then lie down and get up keeping the arm perpendicular to the ground. After 6 reps I'm out of breath and my score is always crap - yesterday was 0 on the left side :mad:

Nice one, there's a wii in the box gathering dust somewhere in the house so I may put it to good use - Don't think I'd be able to find the time for a 1 hour session regularly though

Fair play, keep it up!

RunningKing

Think I'll join this too, am right into strength work at the mo.

Bridge *10
Plank with arm/leg lifts *10
Superman *10
Metronome *10
Lunges *10

All the above x2

30 press ups x2
60 sit ups (mixed side sit ups)

huskerdu

We are in danger the post slipping down the pages, so I thought I should say something.

I have not kept up the 3 times a week, but I feel great now that I am dong my routine more often.

Hope no-ones planning to take Christmas week off.