Running//Leg days??

Ifight4Beer · 06-23-2009, 09:57 AM

Ok I figured I'd post this here because in the S&P power forum I would just get alot of "Do more Squats" responces. heres the deal I have always had trouble finding a balance with my running and weight training. It seems like I focus most of my energy on one or the other, but as a fighter I tend to value my running days more, and in the last few months before a fight, fight training and conditioning (wich involves a lot of running normaly) weed out squats and dead lifts all together, because I want to have the legs to push myself in these conditioning sessions. My weight training involves alot of Power cleans and the likes at these times. My question is. Do some of you do a hard core running progam and still advance in your heavy squating and Dead lifts and if so what does your split look like? I have been thinking of trying doing just one leg day a week and doing it more like a bodybuilding leg day at the end of the week. But I perfer doing whole body weight training sessions 3 times a week squating on Mon. and Fri. and deads on Wed. but it really seems to hurts my running program. any thoughts on this would be appriciated.

Ian Coe · 06-23-2009, 10:08 AM

Focus on what needs the extra time.

If a fights coming up, lower the volume and up the running. If no fight is coming up, put more energy into the lifting.

I don't think you need to squat twice a week along with deads as well. Take out a squat session and when not fighting, replace with sprint sessions but have a longer rest (and obviously decrease rest when a fight is announced).

$ick Money! · 06-23-2009, 10:33 AM

Quote:

Originally Posted by Ifight4Beer

Ok I figured I'd post this here because in the S&P power forum I would just get alot of "Do more Squats" responces. heres the deal I have always had trouble finding a balance with my running and weight training. It seems like I focus most of my energy on one or the other, but as a fighter I tend to value my running days more, and in the last few months before a fight, fight training and conditioning (wich involves a lot of running normaly) weed out squats and dead lifts all together, because I want to have the legs to push myself in these conditioning sessions. My weight training involves alot of Power cleans and the likes at these times. My question is. Do some of you do a hard core running progam and still advance in your heavy squating and Dead lifts and if so what does your split look like? I have been thinking of trying doing just one leg day a week and doing it more like a bodybuilding leg day at the end of the week. But I perfer doing whole body weight training sessions 3 times a week squating on Mon. and Fri. and deads on Wed. but it really seems to hurts my running program. any thoughts on this would be appriciated.

Great post. I am still trying to figure this out myself. If I run and then try to squat the next day I have a terrible time. The bar always feels so much heavier when
I start running a lot.

You can have strength, and you can have endurance. I have not figured out a way to have both.

zop · 06-23-2009, 02:44 PM

I think going for the bodybuilder approach is a very bad idea. Especially during training. Bodybuilding training usually involves longer recovery times for any particular muscle involved because the volume is so much higher. Squatting once a week is fine and maybe you can do it in waves. In other words something like the 5/3/1, first week do 5 rep squatting second week 3 rep squatting last week 1 rep squatting. Just try and adapt, a few months ago I was squatting once a week and sprinting 3 times a week and was still able to make progress. This is of course assuming you don't have an upcoming fight.

Oblivian · 06-23-2009, 05:30 PM

About how much running are we talking about?

Ifight4Beer · 06-23-2009, 05:49 PM

Thanks for the advice I guess its kinda a "you can do only what you can do thing" Oh and the running I do now is a mixed up bunch of stuff 4 times a week and closer to a fight its 6 days a week about 40 minutes a day spent running diffrent stuff, but Im thinking of starting a more organized running program to take my cardio to the next level. The thing is, is that my legs are the thing I want to add more power to also, so Ive been squating alot and can't seem to find a balance. The running program I would like to start would be something like this.(starting out)

Mon. 3 mile run at a good pace
Tues. 200 and 400 sprints, rotate the 2 and 4's
Wed. 45 minute tempo run
Thurs. 3 miles at race pace
Sat. 5 to 7 mile jog

I think a program like this is what I need to take my cardio to the next level. I think I might drop one running day and only squat once a week.

paolo27th · 06-23-2009, 06:12 PM

I do alot of cardio myself because I`m scared as hell of gassing in a fight. That means I can only lift twice a week. Plus I don`t have much time in those sessions so mainly I do Squats/Pullups one day and Deadlifts/OHP or weighed pushup the other, alternating between sets to make it quicker.
It works well for me. I may not have massive amounts of "barbell strenght" but against a guys my size I have no problem on the mat and that`s what counts. If strenght ever became a weakness on the mat then I`d drop some cardio and increase the barbell work.

Oblivian · 06-23-2009, 09:14 PM

Judging by your log, you already seem to be a strong dude. I'm willing to bet you are probably stronger than a lot of your opponents. I'm guessing you would be fine dropping a squat day for sure. Good luck.

HanisakSports · 06-23-2009, 10:36 PM

I agree that the bodybuilding routine is a bad approach. Think about it. Why do a bodybuilding routine if you are not a bodybuilder. 3 days total body is the way to go. How much weight are you trying to squat. I have squated over 600 in competition but rarely go over 225 when doing mma. I grapple at 189 so I figure as long as I can easily and explosively move a bit more that my opponent will weigh then I am good. remember its not abot how much you lift but how the stregth stanfers to the mat or cage.

Ifight4Beer · 06-24-2009, 02:05 PM

Quote:

Originally Posted by paolo27th

I do alot of cardio myself because I`m scared as hell of gassing in a fight. That means I can only lift twice a week. Plus I don`t have much time in those sessions so mainly I do Squats/Pullups one day and Deadlifts/OHP or weighed pushup the other, alternating between sets to make it quicker.
It works well for me. I may not have massive amounts of "barbell strenght" but against a guys my size I have no problem on the mat and that`s what counts. If strenght ever became a weakness on the mat then I`d drop some cardio and increase the barbell work.

I agree cardio first, My game has always been to make people fight me off of them and being noticably stronger than them and in good enuff shape to keep coming at them is a must for my style because god knows im not the fastest fighter around.