Posted On:11/03/2007 6:50pm
Style: Hawaiian Okinawan Kempo
Is it ok to run a mile before lifting? I do arm exercises on mondays and chest exercises on saturdays. I was wondering if running a mile before lifting is safe or detrimental. Should I run after lifting? Thanks.
Posted On:11/03/2007 7:17pm
Also, by running I mean Jog for 50 seconds then sprint for 10 seconds. Then repeat till I completed 5 mins or a mile. My goal is to get better cardio. My exercise routine right now is Mondays-Lift-arms
Tuesdays-Traditional Kempo Class
Wednesdays-Shadowbox for 30 mins(Bas Rutten Workout)
Fridays-Hitting the bag for an hour
Last edited by The Coach; 11/03/2007 7:22pm at .
Posted On:11/03/2007 8:23pm
Style: Wrestling, MT
Running before lifting weights will decrease the poundage that you can lift for sure. The running routine you described follows a HIIT protocol which will be especially damaging to your lifts because it is very CNS intensive. This will be more evident the higher percentage of your 1 rep max you lift.
To answer your other question it is preferable to seperate your running from your lifting by a few hours rather than running straight after lifting. This may mean you need to run in the morning and lift weights in the afternoon or vice versa.
Your schedule also looks a bit of a mess aswell. Doesnt look like much thought or planning is in place. If your goal is better cardio then you need to place greater emphasis that. You will discover that the body part split you are using is very unpopular here because it is normally used by body builders. Full body or at the minimum upper/lower body splits are looked apon much more fondly within the combat sports community. If for some reason you insist on using a body part split you need revist the one you are using. Its just looking to build muscular imbalances. Without looking im going to guess its full of internal rotation movements with almost no external rotations?
I strongly suggest buying Ross Enamits books Infinite Intensity or Never Gymless. Both have been the starting point for many an inexperienced trainer. . He also has a very informative forum and many great articles for free. His site is www.rosstraining.com.
Posted On:11/03/2007 8:50pm
Style: creonte on hiatus
What Raining said (on Ross stuff). Incidentally I was just reading one of his articles on jogging with a HIIT protocol a few hours ago (where he states one should do such a HIIT protocol 2-3 times a week and not every day).
Coach, my advice to you is to do it after you lift (or separate from your lifting .ie. do it in the mornings and lift at night or on separate days.) More on the same training session is not necessarily better. You won't be able to lift as much as you could (thus depriving yourself of its benefits and full potential) if you do a HIIT exercise before you lift. But a person in good shape can usually peform a meaningfull HIIT protocol after lifting heavy.
BTW, I don't like these arms-on-mondays and chest-on-fridays things (specially if by arms you mean bicep curls and such.) Stick to bench presses and dips for chest/triceps, barbell rows and chin ups for back and biceps (and deadlifts for back), and squats and deadlifts for legs. Check the sticky thread and follow the threads on the subject to get an idea ;)
-- EDIT --
You may need to clearly define what's your more immediate goal (cardio, better anaerobic capacity, strenght). You are all over the place ;)
Last edited by Teh El Macho; 11/03/2007 8:53pm at .
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Posted On:11/03/2007 9:03pm
Style: Krav Maga/ Judo noob
ty for the link i am going to have to go get never gymless
Posted On:11/03/2007 9:27pm
Thanks for the replies. The workout that I posted has been the one that I've been using for over a year now. I just want to add some cardio into it because I'm joining the Police Department in about 4 years and want to get ready for it now. I also don't want to gas after 6 mins of sparring...
Posted On:11/03/2007 9:50pm
Presently, you're setting yourself up for a bad case of internal rotation by only doing arms and chest, at which point, worrying about cario is the least of your concerns. As others have said, work your fully body.
You're a scrapper, I like that."-Ronin69
Posted On:11/03/2007 9:54pm
By internal and external, are you guys saying that I lack exercise that rotate outwards? I don't know much about lifting weight. I'm just doing what my dad told me and he's pretty thick for a man his age.
Posted On:11/03/2007 9:56pm
Oh ****, of all the things said so far, Emevas' post > all the others. I wasn't even thinking of the internal rotation and its road to shoulder clusterfuck.
Posted On:11/03/2007 10:14pm
I should start doing these exercises?
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