That is the advantage of doing lots of STRENDs as part of your workout sequence.
When you get to the real thing, you will know exactly when to stop. That last
rep that you struggle with and can't do will kill your score. Struggling for an
extra bench on the first rotation will cost you 4 dips at the end.

JC

PS Matt--How is the bunny?


----- Original Message ----
From: daniel ganley<mailto:strend666@...>
To: STREND@yahoogroups.com<mailto:STREND@yahoogroups.com>
Sent: Monday, August 15, 2005 7:44 PM
Subject: Re: [STREND] Maxing Out


Thanks Matt that helps a lot, I've been a runner most of my life and I can't
believe how much that run took out of me. Two days later I went for a run and I
felt great for the whole run....the strend workouts make you a stronger runner
and visa versa. Thanks again Dan

Matt Bogdanowicz <skate_94538@...<mailto:skate_94538@...>>
wrote:Any experienced STRENDER will tell you that is not a bad idea. Three push
and two pull exercises. Back off a rep or two on the bench, and you will easily
make it up plus a rep or two on the shoulder or dips. Remember dips are the
shortest range of motion and a discipline that can yield a bounty of reps if you
concentrate on them.
Remember the more reps you do, the more fatigued you are for the run.
However it depends on your competition. If you know someone is going to score
120 reps or they went before you and scored 120 reps, and you are capable of 140
reps but are a slower runner you have to take into consideration how much each
rep is worth compared to the run.
140 and a 20 minute run is a 7.0 120 and a 17:08.5 run is about a 7.0. 20
rep difference but the athlete had to run about 172 seconds faster to beat you.
So it paid off to get the higher reps. That is like 8.6 seconds a rep! Makes
sense to go for as many reps as possible and just do your best on the run.

This ratio changes depending on the athletes involved and how many reps they
are capable of achieving. I.E. Athlete A 205 reps and a 20:00 run (10.25)
and athlete B capable of 187 reps needs a sub 18:15 run time to equal or beat
athlete A.
The difference is only 1:45 or so on the three mile run - or about 5.83
seconds per rep.
A bit more complicated. Bottom line- is play your strengths. The better
runner usually has the advantage coming off the weights unless he is just a pure
runner and does not have much strength, because running is finite. There is a
limit to how fast you can go. You can always score an extra rep or two. If you
only score 100 and you are trying to beat a guy who just did 200 reps, it is not
really possible, even if 200 reps divided by a 28:00 run time = 7.1428
100/7.1428 = 14:00. If you could run 3 miles in 14 minutes after 100
reps, you would not be at a STREND competition because you would be capable of
13:15 or better in an open 5,000 meters and be sponsored by NIKE. You get the
picture.

Hope that helps. Best to practice different scenarios in the gym before
testing it out in an actual comp.






Matt

strend666 <strend666@...<mailto:strend666@...>> wrote:
This past July Myself and my son Danny took part in our first Strend
event. The Event was in Hamilton Ontario and Leslie and the crew did a
great job. Running this past weekend with a group of non-strenders one
of the guys said "instead of maxing out on all of your lifts why not
stop one or two short, that way you would not be so spent for the run.
Of course my answer was thats the whole point maxing out and dieing on
the run...but then I started thinking (always a problem) maybe you
could actually get a better score by not killing yourself for that
last rep or two. Anybody got any throughts on the subject. Thanks Dan
Ganley





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