Aloha cave brothers and sisters. I am looking for advice on how to train for powerlifting strength AND 1 mile run speed (in VFF). I will be 40 in a few months and have targeted running a mile in 6 minutes and achieveing a 1200 total for the "big three" powerlifts of bench/squat/deadlift. I would not test out both goals on the same day. I need to improve about 10 percent for both running and lifting to reach my goals.
I am doing stronglifts 5x5 on Tuesday and Thursday and running 800m/400m/200m intervals or hill sprints on the weekend. I have found my body breaks down if I workout more than these 3 or 4 days per week. I have a paleo(ish) diet and try to get 8 hours sleep each night.
Anyone have similar goals or thoughts/tips on this training programming?
asked bySteve_Zissou (209)
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on April 07, 2012
at 02:44 PM
Sounds like an awesome goal and a great way to celebrate the 4-O. I'm two years behind you and have some similar personal goals. Like you, I have found that it's pretty easy to over train at this age. I'm focusing on the big three, with some added assistance work - overhead press, pull ups and dips. I am lifting three days per week with three heavy working sets per exercise, so my volume per week is similar. I find any more than this and I just don't seem to recover fast enough. Sometimes less is more. In hindsight, I probably over trained a lot in my younger days. I always thought nagging injuries and the other symptoms were just a normal part of life. Stay healthy and good luck with achieving your goals. Perhaps you can keep us posted on your progress.
on April 08, 2012
at 02:32 PM
Keep doing what you're doing, it sounds like the right program for what you want to do. Maybe take one day every two weeks and go high volume like 5x5 on all of the lifts and then on the other days cycle down the volume and focus on a single lift (or run). I did something very similar to that last year and put up huge gains in a simple 12 week program.
on April 08, 2012
at 10:03 AM
I'm 48, have always been in decent shape and now I'm in the best shape ever. How do I do this? Nearly pure Paleo diet (the most important). Good sleep plus a daily meditation practice. Lots of magnesium too.
My suggestion would be to focus more on speed/velocity rather than endurance. Six minutes is a long time and doesn't correspond to the kind of activity patterns of our ancestors. Six minutes flat out needs to be fueled by quite a lot of glucose.
I'd suggest focusing on 400 meters (at the longest) as Tim is doing at myathleticlife.com
At world class levels 100m is about 9.6 seconds, 200m about 19.5 seconds, 400m about 44 seconds. In the jungle you could take care of business if you could run 200m flat out in 22-23 seconds or so....
The last (random) point I would make is suggesting some ballistic type plyometric performance targets, such as 15 clapping pushups (with good form).