STREND : Message: RE: [STREND] Digest Number 547

It would seem to me that most of the people in this have already developed
sufficient strength..unless they came from being primarily a runner.. I always
lifted heavy, even while playing football, but now realize I need to increase
reps. I also usually do a superset during every lifting session, and run
immediately afterwards which I think is at least one thing i am prepared
for,,even though I hate it. using the gravitron really helped me in the reps,
especially dips, just to give my body the feeling of high reps, even though at
first it was with negative weight. I also agree with Matt i think it was who
mentioned not always training so hard. I do a lot of fartleks but make sure to
do the longer runs (for me that is 4 miles..dont laugh)..i just hate long
running. so I will do a self test next week,,and see how pathetic I do..
thanks for the help everyone
steve

Matt Bogdanowicz <skate_94538@...> wrote:
Any results from the JUNE 25th STREND?

Randall I should be up running another 3k in Fair Oaks this Sat. Hoping to come
through the first 4 laps in 4:52 and see what happens, 8:45AM Bella Vista High.

Not to be forgotten amid this discussion is the technique aspect. The reason I
can knock out 40 reps on bench ( did it a couple of weeks ago with STU as my
spotter-it took 1:38 and the last 10 reps took :58 seconds.) So only 40 seconds
to the 30 rep mark. Is because of the ability to lock, breath and recover. Now
if you do that in a STREND you will be exhausted, so it is best to stop a few
reps short. Practice this, but be warned it is tough, have a spotter and
warm-up properly. Having a higher endurance level developed through cardio
activity is key, it gives you the ability to recover quicker between
disciplines. This becomes more and more important the higher the rep total, if
you are only doing 8-15 reps on something your heart rate won't be elevated
quite as long, but if you are on discipline for like 90 seconds, you better be
able to recover. I stress the cardio factor, for you guys who are stuck in
your rep count in practice, back off, spend a few weeks or months
improving your run time, and go back to a couple of practice STRENDS, you will
surprised. I am not saying stop lifting all together, do your regular routine
but don't worry about your reps.

Matt

Randall Fairchild <showmeyourguts@...> wrote:
Greg,

I believe you are correct if you want to move to the next level of strend.
I'm curious about the Colgan institute and may check it out. But, you are
right in the theory that you must recruit more muscle fibers and the only
efficient way to do this is to get on some program helps you schedule how to
lift heavier weights.

I was fortunate enough to hear Arthur Lydiard speak in the San Francisco
back in 2000. He is a Guru and his theories revolutionized the running
community to this day.

I'm with John on the fact that Strend workouts are probably the most
efficient way to train if your constraint is time in the gym.

Randall

"Ever tried? Ever failed? Try again. Fail again. Fail better. If you
are living in a world of zero failure--you are an underperformer--Never give
up! Show Me Your Guts Today!"

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Re: From: "greg_damian"
<greg_damian@...> _______________________________________\
_________________________________ ___________________________________________\
_____________________________ Message:
1 Date: Mon, 27 Jun 2005 16:11:22 -0000 From:
"greg_damian" <greg_damian@...> Subject:
Re: STREMD is so unique that I don't think that there is
a training "science" associated with it. My approach is
fairly different from what has been presented. What I think makest the
most sense both in the weight room and running is a two phased
approach. For weights, the first step is building strength and muscle.
Reps won't do this. In order to stimulate muscle growth you need to
do lower reps to get the myofibillar muscle damage to stimulate
the overcompensation mechanisms that cause fibers to grow and
additional fibers to form. I follow and teach Colgan's Power
Program (www.colganinstitute.com) for the lifting portion. However, I
do want to convert the strength into reps. For this I quit the
heavier workouts and focus on the (STREND) event for about two
months. The late Arthur Lidiard of NZ used a similar approach to
running. He promoted a base period of longer distances (even for his
sprinters) followed by a month of hills (two days per week) followed by a
month of speed (two days per week) right up to the event. In both
cases periodization is an important principle. You simply cannot train
hard all the time. You have to pick your event(s) and plan to peak for
them. Confused? You have a lot of information dumped on you. Try bits
and pieces of it and see what works best for
you. Greg ____________________________________________\
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