A random question about weights...



  • Is there a rough equivalent of the "couch to 5km" programme for free weights/body weight exercises? (Or similar programme that people would recommend?). I'm thinking home based rather than the gym.
     
    Background: I'm mostly interested in running, and aside from the odd use of free weights here and there, have never really bothered. For the last couple of years I'd been right back into my running - approx. 4 to 5 times per week - I'd done a couple of 10km and 12km fun runs with the aim of doing a half marathon.
     
    The handbrake for me has always been tight calves (both) and a distant history of shin splints - but with the help of a good physio - I'd kept them mostly out of trouble until just after Christmas when the left one played up big time - especially near the junction with the Achilles tendon. Just about had it sorted until a couple of weeks ago, when the calf has started pulling on/aggravating the achillies itself, including when walking. We're working on a couple of strategies around that, but in the interim I'm still off the road...
     
    Just wondering about basic weights programmes making use of a couple of free weights to
     
    (a) stop me turning into Fat B*stard in the short run
    ( 🆒 be beneficial for running in the long run
     
    Google turns up thousands of possibilities, so any recommendations would be greatly appreciated!



  • I might as well get in first with....  are you rolling out? as in using a foam roller or similar to work on muscles and ligaments? I'd look at that ahead of any weights
     
    But if you are already working that into your training then body weight exercises would be the place to start imo. Squats, lunges, press ups and body rows are all things you can easily do at home. Plus you can add a dumbbell or a Kettlebell into the mix without having to spend heaps of money on gear. Umm 'gear' as in weights rather than roids or EPO's  :whistle:
     
    Heaps of stuff you can do with a Swiss ball too. With dumbbells you can do bench, flies, pullovers plus all the core and leg variations Swiss balls can help with. 
     
    Best thing about weights and adding a bit of muscle is it ups your metabolism during and after training. So you're burning more overall, let alone what you'd burn through your running etc.



  • I have a swiss ball, about 40kg of weight, dumbells, ez bar, a couple of kettle bells, a 10kg medicine ball, a punch bag and I made myself one of these (below, although I think mine is 30inches x 24 x 20) and am thinking about making me something to do pull ups on, oh and I have a foam roller 🙂
     
    grab the HIIT interval timer App, I use it a bit when I am limited on time (which I always find a reason to be) and want a quick hard workout.



  • I might as well get in first with....  are you rolling out? as in using a foam roller or similar to work on muscles and ligaments? I'd look at that ahead of any weights
     
    But if you are already working that into your training then body weight exercises would be the place to start imo. Squats, lunges, press ups and body rows are all things you can easily do at home. Plus you can add a dumbbell or a Kettlebell into the mix without having to spend heaps of money on gear. Umm 'gear' as in weights rather than roids or EPO's  :whistle:
     
    Heaps of stuff you can do with a Swiss ball too. With dumbbells you can do bench, flies, pullovers plus all the core and leg variations Swiss balls can help with. 
     
    Best thing about weights and adding a bit of muscle is it ups your metabolism during and after training. So you're burning more overall, let alone what you'd burn through your running etc.

    Cheers, yep, the evil foam roller is a regular on the calves. 🙂 Good point about the Swiss ball, I tend to use it for stretches, but tend to forget about the possibilities for weights!



  • I think the best starting off weights programme is the old stronglifts 5x5. 
     
    Its extremely simple and focuses on the core lifts ie squat, bench, deadlift, overhead press, rows.
     
    With limited equipment it could be difficult (for high weight/low rep) BUT i'm sure there are variations you can do - ie bodyweight or DB (dumbell) squats, pressups instead of bench, DB deadlifts (hmm) and DB overhead press and rows. Chuck in some chinups, DB lunges and of course some DB bicep curls and you have a pretty complete set of exercises to hit most body parts.  All easy stuff you can do at home too.



  • Swiss ball is great for all sorts though, I use it laying on my back, grip it with my feet, raise it up grab with hands, touch the floor and pass back to my feet, killer on the abs, prob one of my fave core exercises at moment for some reason.
     
    Wall squats leaning on the ball, if you have a partner, you balance on it, they throw you a weighted medicine ball....



  • Yeah the 5 x 5 is a goody, variety is the spice of life though so also throw in explosive stuff and get lots of stretching in too.



  • Is there a rough equivalent of the "couch to 5km" programme for free weights/body weight exercises? (Or similar programme that people would recommend?). I'm thinking home based rather than the gym.
     
    Background: I'm mostly interested in running, and aside from the odd use of free weights here and there, have never really bothered. For the last couple of years I'd been right back into my running - approx. 4 to 5 times per week - I'd done a couple of 10km and 12km fun runs with the aim of doing a half marathon.
     
    The handbrake for me has always been tight calves (both) and a distant history of shin splints - but with the help of a good physio - I'd kept them mostly out of trouble until just after Christmas when the left one played up big time - especially near the junction with the Achilles tendon. Just about had it sorted until a couple of weeks ago, when the calf has started pulling on/aggravating the achillies itself, including when walking. We're working on a couple of strategies around that, but in the interim I'm still off the road...
     
    Just wondering about basic weights programmes making use of a couple of free weights to
     
    (a) stop me turning into Fat B*stard in the short run
    ( 🆒 be beneficial for running in the long run
     
    Google turns up thousands of possibilities, so any recommendations would be greatly appreciated!

    Running is a high impact sport...
     
    If you are a runner and a Fat B*stard (your words not mine 🙂 ) then you'll always have those calf/achillies problems. Especially if you are running the volume you say.
     
    At least that's the way its worked for me over my 15 years of being a runner.
     
    I'm 1.95 metres and find if the weight creeps above 90kg, it's only a matter of time before I get a similar injury.



  • Running is a high impact sport...
     
    If you are a runner and a Fat B*stard (your words not mine 🙂 ) then you'll always have those calf/achillies problems. Especially if you are running the volume you say.
     
    At least that's the way its worked for me over my 15 years of being a runner.
     
    I'm 1.95 metres and find if the weight creeps above 90kg, it's only a matter of time before I get a similar injury.

    I said "stop me turning into" Fat Bastard 🙂 
     
    Got away with that volume of running for two years, but it may be catching up with me. The long term plan is to drop back from 85kgs to around 75 - 78kgs - though an irony was that my shin splints were at their worst at 70kgs :think:
     
    I've also been doing a fair bit of 'proper' stretching over the last 3-4 weeks, which is probably the biggest thing I've neglected. I think much of my calf trouble is from tight hamstrings specially... I'm learning to watch rugby games while spending most of it in some form f stretch/yoga pose/whatever on the floor 🙂
     
    Too much desk work is a postural time-bomb without it...



  • I've also been doing a fair bit of 'proper' stretching over the last 3-4 weeks, which is probably the biggest thing I've neglected. I think much of my calf trouble is from tight hamstrings specially... I'm learning to watch rugby games while spending most of it in some form f stretch/yoga pose/whatever on the floor 🙂
     
    Too much desk work is a postural time-bomb without it...

    Agree 100%.  
     
    In fact I've just convinced my firm to buy me a standing desk.



  • Agree 100%.  
     
    In fact I've just convinced my firm to buy me a standing desk.

    Our HO just moved to a new office for circa 100 people and they all got electronic standing desks. I was impressed with this



  • Looking up "basic" yoga poses is another eye opener re: desk work... next search is for 'no - more basic than that - that was impossible'! 🙂



  • the other option is to have a Swiss Ball as your chair at your desk.



  • Just to add another 'random question' to this thread 
     
    Was just cutting some boards for my son to take to the gym because apparently the plates they have are too thin to get the bar to a 'regulation height' for deadlifting. I didn't realise he took it so seriously and asked him how much he lifts. Is 260kg a decent effort for someone about 92kg?
     
    He just says it's ok but it sounds a fair bit to me.



  • Yeah pretty dam decent. It's not far off 3 times body weight!
    How old is he?



  • That is bloody good Crucial, I'd be well pleased with that lift at 107kg!



  • Yeah pretty dam decent. It's not far off 3 times body weight!
    How old is he?

    22.
     
    Thanks. I was just curious.
     
    Found a NZ powerlifting site and it looks like competition tops for that weight and age is about 290. 
     
    I know he only does it as his own targets and isn't trying for comps though.



  • He should seriously get in to powerlifting. Seems strong and will be improving quickly given his ages.
    FYI a mate of mine is 100kg and does a few comps and pulls a tad over 300kg. Seems to do alright but he's not elite



  • I think there's be fuck all ( if any ) pro rugby players of 92kg pulling that sort of weight, hell of a fucken effort. I have done 230kg at 102kg and will be 39 next month so for a young fella that age that is an absolutely exceptional lift although the elite of the elite little 60-70kg powerlifters with arms and legs like milk bottles could do that.


Log in to reply