b***i
发帖数: 10018 | 1 这个挺有用的，特别是跟跑步有关的那些我都在做。
http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm
Mark Allen's 12 Best Strength Exercises
I have a few questions for you.
Are you over 35 years of age? Do you have a limited amount of training time?
Do you want to reverse—or at least slow down—as many aspects of the aging
process as possible? Are you an endurance athlete looking for an extra edge
? Do you want to boost power, reduce fatigue, guard against injury and
increase your late-ra |
g*****r
发帖数: 4444 | |
b***i
发帖数: 10018 | 3 昨天试了一下:
Exercise Sets Reps Weight Notes
Lateral Pulldown
2 15 70.0 lb
Leg Extension
2 15 40.0 lb
Leg Curl
2 15 40.0 lb
Bench Press
2 15 65.0 lb
Squat
2 15 105.0 lb
Lateral Raise
2 15 10.0 lb
Calf Raise
2 15 20.0 lb
Dumbbell Pullover
2 15 20.0 lb
Backward Lunge
2 15 30.0 lb
Bicep Curl
2 15 40.0 lb
Tricep Extension
2 15 15.0 lb
Leg Press
2 |
w****1
发帖数: 4931 | 4 That's a lot in one session. It's very good. For endurance athletes, there
is no need to push to the limit in
strength training.
【在 b***i 的大作中提到】
: 昨天试了一下:
: Exercise Sets Reps Weight Notes
: Lateral Pulldown
: 2 15 70.0 lb
: Leg Extension
: 2 15 40.0 lb
: Leg Curl
: 2 15 40.0 lb
: Bench Press
: 2 15 65.0 lb
|
b***i
发帖数: 10018 | 5 i didn't dare to push to the limit. i chose the weight so that each set i
could do 3-5 more reps after 15 reps, and i could do a few more sets after 2
sets.
【在 w****1 的大作中提到】
: That's a lot in one session. It's very good. For endurance athletes, there
: is no need to push to the limit in
: strength training.
|
w****1
发帖数: 4931 | 6 Back in the days when I was into strength training, I'd pick up a pair of 90
lb dumbbells to do bench press to
show off in the gym. Those days are over. Now I rarely use dumbbells more
than 15 lb. 20 at most.:)
2
【在 b***i 的大作中提到】
: i didn't dare to push to the limit. i chose the weight so that each set i
: could do 3-5 more reps after 15 reps, and i could do a few more sets after 2
: sets.
|
l****g
发帖数: 1705 | |
g*****r
发帖数: 4444 | 8 WOW,你的leg和squat很强大！
【在 b***i 的大作中提到】
: 昨天试了一下:
: Exercise Sets Reps Weight Notes
: Lateral Pulldown
: 2 15 70.0 lb
: Leg Extension
: 2 15 40.0 lb
: Leg Curl
: 2 15 40.0 lb
: Bench Press
: 2 15 65.0 lb
|
|
g*****r
发帖数: 4444 | 9 当年勇也是很值得show off的。
90
【在 w****1 的大作中提到】
: Back in the days when I was into strength training, I'd pick up a pair of 90
: lb dumbbells to do bench press to
: show off in the gym. Those days are over. Now I rarely use dumbbells more
: than 15 lb. 20 at most.:)
:
: 2
|
b***i
发帖数: 10018 | 10 180lb freeweight is very impressive! I can only use machines.
90
【在 w****1 的大作中提到】
: Back in the days when I was into strength training, I'd pick up a pair of 90
: lb dumbbells to do bench press to
: show off in the gym. Those days are over. Now I rarely use dumbbells more
: than 15 lb. 20 at most.:)
:
: 2
|
|
|
z*****a
发帖数: 9790 | 11 whx果然是通吃
90
【在 w****1 的大作中提到】
: Back in the days when I was into strength training, I'd pick up a pair of 90
: lb dumbbells to do bench press to
: show off in the gym. Those days are over. Now I rarely use dumbbells more
: than 15 lb. 20 at most.:)
:
: 2
|
b***i
发帖数: 10018 | 12 这在举重版会被人耻笑的...
【在 g*****r 的大作中提到】
: WOW,你的leg和squat很强大！
|
R*****s
发帖数: 41236 | 13 。。。。。。。俺两个手可能能拿一个90磅的。。。。
是不是一旦不练了， 肌肉就会迅速消失？
90
【在 w****1 的大作中提到】
: Back in the days when I was into strength training, I'd pick up a pair of 90
: lb dumbbells to do bench press to
: show off in the gym. Those days are over. Now I rarely use dumbbells more
: than 15 lb. 20 at most.:)
:
: 2
|
w****1
发帖数: 4931 | 14 bench press is easy to improve, and is almost completely useless (unless you
want to build some vanity
muscles). dumbbells are the hardest. with bar bells I could press 245 lb
when my strength was at its peak -- I
also weighed 180+ lb back then. For endurance athletes, doing 200 push-ups
is better than bench pressing
200 lb.:)
【在 b***i 的大作中提到】
: 180lb freeweight is very impressive! I can only use machines.
:
: 90
|
w****1
发帖数: 4931 | 15 You don't lose the strength that easily. I made a conscious effort to cut my
weight by going on a low carb diet
(salad+eggs mostly), and went from 185 lb to 165 lb in a few months.
【在 R*****s 的大作中提到】
: 。。。。。。。俺两个手可能能拿一个90磅的。。。。
: 是不是一旦不练了， 肌肉就会迅速消失？
:
: 90
|
R*****s
发帖数: 41236 | 16 嗯。。。。我觉得肌肉/体重这些， 主要是靠嘴巴来控制。。。
my
【在 w****1 的大作中提到】
: You don't lose the strength that easily. I made a conscious effort to cut my
: weight by going on a low carb diet
: (salad+eggs mostly), and went from 185 lb to 165 lb in a few months.
|
b***i
发帖数: 10018 | 17 ok, i will use lighter weight then.
you
【在 w****1 的大作中提到】
: bench press is easy to improve, and is almost completely useless (unless you
: want to build some vanity
: muscles). dumbbells are the hardest. with bar bells I could press 245 lb
: when my strength was at its peak -- I
: also weighed 180+ lb back then. For endurance athletes, doing 200 push-ups
: is better than bench pressing
: 200 lb.:)
|
g*****r
发帖数: 4444 | 18 2sets是所有的动作都做过一遍后再返回来重复一边么？还是连着同一个动作做2sets? |
z*****a
发帖数: 9790 | 19 如果连着，那就是1set了
【在 g*****r 的大作中提到】
: 2sets是所有的动作都做过一遍后再返回来重复一边么？还是连着同一个动作做2sets?
|
g*****r
发帖数: 4444 | 20 hehe
【在 z*****a 的大作中提到】
: 如果连着，那就是1set了
|
|
|
b***i
发帖数: 10018 | 21 啊? 我是同一个动作做15reps，算为第一set，休息90秒，再做同一个动作，算为第二
set。是应该这样做，还是应该所有动作都做一set再开始第二轮啊？
【在 z*****a 的大作中提到】
: 如果连着，那就是1set了
|
g*****r
发帖数: 4444 | 22 hehe, 如果两个set分开来做效果会不一样吧
【在 b***i 的大作中提到】
: 啊? 我是同一个动作做15reps，算为第一set，休息90秒，再做同一个动作，算为第二
: set。是应该这样做，还是应该所有动作都做一set再开始第二轮啊？
|
w****1
发帖数: 4931 | 23 That's fine. It's conditioning anyway, no need to worry too much. much like
building a base in running.:)
【在 b***i 的大作中提到】
: 啊? 我是同一个动作做15reps，算为第一set，休息90秒，再做同一个动作，算为第二
: set。是应该这样做，还是应该所有动作都做一set再开始第二轮啊？
|
z*****a
发帖数: 9790 | 24 我觉得应该是同样的动作做两个set再换下一个动作，不然跟打酱油一样了。同一个部
位的肌肉要充分刺激才行
【在 b***i 的大作中提到】
: 啊? 我是同一个动作做15reps，算为第一set，休息90秒，再做同一个动作，算为第二
: set。是应该这样做，还是应该所有动作都做一set再开始第二轮啊？
|
b***i
发帖数: 10018 | 25 i see. how about in serious weight training?
like
【在 w****1 的大作中提到】
: That's fine. It's conditioning anyway, no need to worry too much. much like
: building a base in running.:)
|
e*e
发帖数: 6808 | 26 我就去过一次gym（别人挑衅要walk the walk那次）
我看他是一个动作做reps，休息一下，3个sets，然后换到下一个动作。某些动作（可
能是比较有针对性的部位），会做一些其他动作之后再回来重复做几个sets
【在 b***i 的大作中提到】
: 啊? 我是同一个动作做15reps，算为第一set，休息90秒，再做同一个动作，算为第二
: set。是应该这样做，还是应该所有动作都做一set再开始第二轮啊？
|
z*****a
发帖数: 9790 | 27 如果是serious weight training，那就每次只练某个部位，直到力竭为止。每次全身
都练的那是减肥mm
【在 b***i 的大作中提到】
: i see. how about in serious weight training?
:
: like
|
b***i
发帖数: 10018 | 28 我不需要练很强的力量，也不是要减肥。:)
那个比较能练肌肉耐力?
【在 z*****a 的大作中提到】
: 如果是serious weight training，那就每次只练某个部位，直到力竭为止。每次全身
: 都练的那是减肥mm
|
w****1
发帖数: 4931 | 29 If you really want to train for maximal strength, you shouldn't be doing all
the strength workouts on the same
day. Start with large muscle groups and finish with small muscle groups.
Work many sets on each muscle
group, increase the weight and lower the reps until 1 rep max. But that's
rather unnecessary for runners.
The typical strength training routine I do nowadays is 60-80% of the
following exericses depending on the
day:
2 sets of push-ups, 40-60 reps
2 sets of sit-ups/crunches, 40-60 reps
【在 g*****r 的大作中提到】
: hehe, 如果两个set分开来做效果会不一样吧
|
e*e
发帖数: 6808 | 30 aNiu回来没有
他一直有做weight training
并且，他认为weight training对跑马有很大的帮助和裨益
可以让他说说他的心得
【在 b***i 的大作中提到】
: 我不需要练很强的力量，也不是要减肥。:)
: 那个比较能练肌肉耐力?
|
|
|
b***i
发帖数: 10018 | 31 记下来了。
all
【在 w****1 的大作中提到】
: If you really want to train for maximal strength, you shouldn't be doing all
: the strength workouts on the same
: day. Start with large muscle groups and finish with small muscle groups.
: Work many sets on each muscle
: group, increase the weight and lower the reps until 1 rep max. But that's
: rather unnecessary for runners.
: The typical strength training routine I do nowadays is 60-80% of the
: following exericses depending on the
: day:
: 2 sets of push-ups, 40-60 reps
|
w****1
发帖数: 4931 | 32 I should say that I limit my strength training so that my muscles feel fresh
at all time for running. I suppose I
would work harder on the strength training if I were preparing for a tri
race.
【在 b***i 的大作中提到】
: 记下来了。
:
: all
|
z*****a
发帖数: 9790 | 33 whx写得很好，如果是练肌肉力量耐力，基本原则就是小重量多次数反复刺激
all
【在 w****1 的大作中提到】
: If you really want to train for maximal strength, you shouldn't be doing all
: the strength workouts on the same
: day. Start with large muscle groups and finish with small muscle groups.
: Work many sets on each muscle
: group, increase the weight and lower the reps until 1 rep max. But that's
: rather unnecessary for runners.
: The typical strength training routine I do nowadays is 60-80% of the
: following exericses depending on the
: day:
: 2 sets of push-ups, 40-60 reps
|
f*******n
发帖数: 5241 | 34 很高兴总算跑版有人seriously觉得力量练习会有用了，呵呵。
我不是什么高手，在跑版一直不太敢发言。不过我一直觉得适当的力量和肌肉的
development应该对跑步有帮助。正好今天在Beachbody有个跑步的女子贴了一个给别人
的回复：
Don't be so hard on yourself about your runs, I have days where my legs just
feel like lead. Also, I have learned to try not to do too much of the same
thing…have you added Plyo back into the rotation? I have been getting PRs
ever since I started P90X, and I did this also by running less (go figure?).
I haven't done a 10K or half in a really long time. Now that you brought i |
z*****a
发帖数: 9790 | 35 跑版没有人觉得力量练习没用吧，只不过很少讨论力量练习就是了
just
same
).
it
for
【在 f*******n 的大作中提到】
: 很高兴总算跑版有人seriously觉得力量练习会有用了，呵呵。
: 我不是什么高手，在跑版一直不太敢发言。不过我一直觉得适当的力量和肌肉的
: development应该对跑步有帮助。正好今天在Beachbody有个跑步的女子贴了一个给别人
: 的回复：
: Don't be so hard on yourself about your runs, I have days where my legs just
: feel like lead. Also, I have learned to try not to do too much of the same
: thing…have you added Plyo back into the rotation? I have been getting PRs
: ever since I started P90X, and I did this also by running less (go figure?).
: I haven't done a 10K or half in a really long time. Now that you brought i
|
w****1
发帖数: 4931 | 36 well, you found one example of an amateur runner who does weights. I can
give you tons of examples of elite
runners from eastern africa who never do weights, and no western runners can
beat them. I'm not saying that
weight training is completely useless, but you be the judge. Note that I'm distinguishing "strength training"
from "weight training". I should also mention that there is a video on
the web of the american 2-mile record holder teaching you core exercises. the weight of his dumbbells?
【在 f*******n 的大作中提到】
: 很高兴总算跑版有人seriously觉得力量练习会有用了，呵呵。
: 我不是什么高手，在跑版一直不太敢发言。不过我一直觉得适当的力量和肌肉的
: development应该对跑步有帮助。正好今天在Beachbody有个跑步的女子贴了一个给别人
: 的回复：
: Don't be so hard on yourself about your runs, I have days where my legs just
: feel like lead. Also, I have learned to try not to do too much of the same
: thing…have you added Plyo back into the rotation? I have been getting PRs
: ever since I started P90X, and I did this also by running less (go figure?).
: I haven't done a 10K or half in a really long time. Now that you brought i
|
R*****s
发帖数: 41236 | 37 嗯，我看danniel's running formula 开始就讲， 某些肌肉对于runner来说，
就是dead weight...
can
distinguishing "strength training"
the weight of his dumbbells? 3
【在 w****1 的大作中提到】
: well, you found one example of an amateur runner who does weights. I can
: give you tons of examples of elite
: runners from eastern africa who never do weights, and no western runners can
: beat them. I'm not saying that
: weight training is completely useless, but you be the judge. Note that I'm distinguishing "strength training"
: from "weight training". I should also mention that there is a video on
: the web of the american 2-mile record holder teaching you core exercises. the weight of his dumbbells?
|
w****1
发帖数: 4931 | 38 chest muscle for instance, is dead weight. bench press, which is a favorite
for most gym rats, is almost
completely useless for most sports. of course, a certain amount of chest
muscle strength is necessary. for
most guys that work out regularly and do push-ups, there is enough chest
muscle already. even when I took a
boxing class, the coach warned us away from bench press.
【在 R*****s 的大作中提到】
: 嗯，我看danniel's running formula 开始就讲， 某些肌肉对于runner来说，
: 就是dead weight...
:
: can
: distinguishing "strength training"
: the weight of his dumbbells? 3
|
b***i
发帖数: 10018 | 39 嗯，这样就够了
favorite
【在 w****1 的大作中提到】
: chest muscle for instance, is dead weight. bench press, which is a favorite
: for most gym rats, is almost
: completely useless for most sports. of course, a certain amount of chest
: muscle strength is necessary. for
: most guys that work out regularly and do push-ups, there is enough chest
: muscle already. even when I took a
: boxing class, the coach warned us away from bench press.
|
w****1
发帖数: 4931 | 40 there is also a difference between power and pure strength. bench press
doesn't give you a lot of power. it
gives a massive chest with a lot of static strength. if push-ups are too
easy, one can do hand clap push-ups
and one-hand push-ups (switch between left and right, like Rocky Balboa),
which is excellent for building
power and endurance and is a basic exercise for boxers.
【在 b***i 的大作中提到】
: 嗯，这样就够了
:
: favorite
|
|
|
b***i
发帖数: 10018 | 41 so power is the combination of strength and speed
【在 w****1 的大作中提到】
: there is also a difference between power and pure strength. bench press
: doesn't give you a lot of power. it
: gives a massive chest with a lot of static strength. if push-ups are too
: easy, one can do hand clap push-ups
: and one-hand push-ups (switch between left and right, like Rocky Balboa),
: which is excellent for building
: power and endurance and is a basic exercise for boxers.
|
b***i
发帖数: 10018 | 42 In Mark Allen's article, phase 4 is for developing speed over strength
Phase Four: Chisel (2 x 12 repetitions) — In this phase, you take all the
strength you have gained and hone it with repetitions that simulate the
speed of muscle contraction experienced during racing.
In the Chisel Phase, you will reduce the weight back down to a level equal
to or slightly less than you used during the Endurance Phase. Do two sets of
12 repetitions to the count of two on both the contraction and the
relaxatio
【在 b***i 的大作中提到】
: so power is the combination of strength and speed
|
R*****s
发帖数: 41236 | 43 嗯， 我现在上半身感觉压力最大的是后腰和胳膊。。。有时候LR下来， 腿不累，
胳膊累的不行。。。
favorite
【在 w****1 的大作中提到】
: chest muscle for instance, is dead weight. bench press, which is a favorite
: for most gym rats, is almost
: completely useless for most sports. of course, a certain amount of chest
: muscle strength is necessary. for
: most guys that work out regularly and do push-ups, there is enough chest
: muscle already. even when I took a
: boxing class, the coach warned us away from bench press.
|
w****1
发帖数: 4931 | 44 For those that really need the endurance of these muscle groups, 12 reps is
hardly enough (better than none
of course). Boxers for example need extremely powerful and enduring core.
Today's best pound-for-pound
boxer in the world, Manny Pacquiao, doesn't do any weights at all. Guess how
many sit-ups he does everyday?
You think 500, 1000? No, 4000! Imagine that, 4000 sit-ups a day, how strong
a core you would have!
of
【在 b***i 的大作中提到】
: In Mark Allen's article, phase 4 is for developing speed over strength
: Phase Four: Chisel (2 x 12 repetitions) — In this phase, you take all the
: strength you have gained and hone it with repetitions that simulate the
: speed of muscle contraction experienced during racing.
: In the Chisel Phase, you will reduce the weight back down to a level equal
: to or slightly less than you used during the Endurance Phase. Do two sets of
: 12 repetitions to the count of two on both the contraction and the
: relaxatio
|
b***i
发帖数: 10018 | 45 i agree. those are only better than none, or to improve one's weakness areas.
actually running and boxing are quite similiar.
they both require aerobic ability, muscle endurance and speed.
is
how
strong
【在 w****1 的大作中提到】
: For those that really need the endurance of these muscle groups, 12 reps is
: hardly enough (better than none
: of course). Boxers for example need extremely powerful and enduring core.
: Today's best pound-for-pound
: boxer in the world, Manny Pacquiao, doesn't do any weights at all. Guess how
: many sit-ups he does everyday?
: You think 500, 1000? No, 4000! Imagine that, 4000 sit-ups a day, how strong
: a core you would have!
:
: of
|
f*******n
发帖数: 5241 | 46 Power is the ability to deliver strength with speed.
通常认为power clean是练习power的一个很好的手段。
【在 b***i 的大作中提到】
: so power is the combination of strength and speed
|
f*******n
发帖数: 5241 | 47 我前面说的那个女生，半马1小时30分的水平，练P90X以后还能够不
断地PR，我觉得还是可以说明一点什么的。在Beachbody的message
board上，还看到有人马拉松时间少了20多分钟。在那个版的人都是
已经在练P90X的，那些帖子不会是编造的广告。这里还有一个提到
P90X的另一个效果：
http://teambeachbody.com/connect/message-boards/-/message_boards/message/22383801
摘要：
I went into my 2nd Goofy Challenge a little on the undertrained side, but
better trained than my first Goofy Challenge last year.
What surprised me was how my legs felt the Monday after the Challenge. I'm
not a fast long distance runner, but I've always been bles |
g*****r
发帖数: 4444 | 48 FFF is saying P90X can improve running speed significantly?
such a pity you don't run marathon.
【在 f*******n 的大作中提到】
: 我前面说的那个女生，半马1小时30分的水平，练P90X以后还能够不
: 断地PR，我觉得还是可以说明一点什么的。在Beachbody的message
: board上，还看到有人马拉松时间少了20多分钟。在那个版的人都是
: 已经在练P90X的，那些帖子不会是编造的广告。这里还有一个提到
: P90X的另一个效果：
: http://teambeachbody.com/connect/message-boards/-/message_boards/message/22383801
: 摘要：
: I went into my 2nd Goofy Challenge a little on the undertrained side, but
: better trained than my first Goofy Challenge last year.
: What surprised me was how my legs felt the Monday after the Challenge. I'm
|
w****1
发帖数: 4931 | 49 saying it and doing it are different things. I prefer to hear from someone
who actually runs to tell me about
the benefits of weight training.
【在 g*****r 的大作中提到】
: FFF is saying P90X can improve running speed significantly?
: such a pity you don't run marathon.
|
g*****r
发帖数: 4444 | 50 lol. you are always so sharp.
I believe the story of the girl she mentioned is true, unless she gained
weight by weight training.
【在 w****1 的大作中提到】
: saying it and doing it are different things. I prefer to hear from someone
: who actually runs to tell me about
: the benefits of weight training.
|
|
|
w****1
发帖数: 4931 | 51 people with little running experience tend to think that there is some magic
trick that will make them run
much faster without running very much at all. that's like someone who doesn'
t play basketball thinking that
doing squats will make them jump higher and therefore a better basketball
player. that's what I call wishful
thinking. I wouldn't hand out advice if I haven't tried it myself.
【在 g*****r 的大作中提到】
: lol. you are always so sharp.
: I believe the story of the girl she mentioned is true, unless she gained
: weight by weight training.
|
g*****r
发帖数: 4444 | 52 zan "magic" "wishful thinking"
magic
doesn'
【在 w****1 的大作中提到】
: people with little running experience tend to think that there is some magic
: trick that will make them run
: much faster without running very much at all. that's like someone who doesn'
: t play basketball thinking that
: doing squats will make them jump higher and therefore a better basketball
: player. that's what I call wishful
: thinking. I wouldn't hand out advice if I haven't tried it myself.
|
b***i
发帖数: 10018 | 53 From what i read, P90X probably can be a cross training to running.
I want to see what P90X has that is different from the exercises i am doing.
Do i have to join to see the details?
Btw, the girl said she was better trained than last year.
Of course she could PR and recovered quicker :)
【在 f*******n 的大作中提到】
: 我前面说的那个女生，半马1小时30分的水平，练P90X以后还能够不
: 断地PR，我觉得还是可以说明一点什么的。在Beachbody的message
: board上，还看到有人马拉松时间少了20多分钟。在那个版的人都是
: 已经在练P90X的，那些帖子不会是编造的广告。这里还有一个提到
: P90X的另一个效果：
: http://teambeachbody.com/connect/message-boards/-/message_boards/message/22383801
: 摘要：
: I went into my 2nd Goofy Challenge a little on the undertrained side, but
: better trained than my first Goofy Challenge last year.
: What surprised me was how my legs felt the Monday after the Challenge. I'm
|
f*******n
发帖数: 5241 | 54 我给你的例子都是跑步的人说的。人家女的半马一个半小时，比版上大牛们也不
差了。她的全马成绩我忘了，反正BQ绰绰有余就是了。在她这个水平上，还可以
跑得比过去少还能PR，难道是wishful thinking？
我的意思是很多人的经验证明，力量练习和其他的cross training对提高马拉松
成绩有帮助。我自己是不跑步，但是不等于我不能成为messenger。
【在 w****1 的大作中提到】
: saying it and doing it are different things. I prefer to hear from someone
: who actually runs to tell me about
: the benefits of weight training.
|
R*****s
发帖数: 41236 | 55 个例不能说明问题， runner's world还有300磅的人1年半就BQ的。。。我同意whx的说
法，
daniel's running formula也有讲， 练跑步最好的方法就是跑步。。。特别是如果时间
精力有限的情况下， 专心跑步是最有效的。。。
对牛人来说， 可能到了一个瓶颈， cross training或许对她很有用， 但对大多数人
来说，
并不一定适用。。。
【在 f*******n 的大作中提到】
: 我给你的例子都是跑步的人说的。人家女的半马一个半小时，比版上大牛们也不
: 差了。她的全马成绩我忘了，反正BQ绰绰有余就是了。在她这个水平上，还可以
: 跑得比过去少还能PR，难道是wishful thinking？
: 我的意思是很多人的经验证明，力量练习和其他的cross training对提高马拉松
: 成绩有帮助。我自己是不跑步，但是不等于我不能成为messenger。
|
g*****r
发帖数: 4444 | 56 FFF姐不要动气，这里很多人都做力量练习的，白老大也在做strength exercise, 但那
个目的不是要像您一样。
版上似乎肌肉男挺多的，据说前版主和老狼都是，虽然我没见过。跑步的一般都上肢弱
一点，所以我两周前开始练上肢力量，少量多次，一周一天。但是若要像您那样，花那
么多事时间精力练P90X，我还是不愿意，本来时间就不多，要再练P90X, 哪有时间跑步
练endurance啊。您总不能指望我们都不用跑了，光练练P90X就能不断PR吧。
再说，连续几天不跑，endurance会退步，跑步姿势会歪掉，呼吸也会乱调，你能保证
光练P90X能保证我们能连续跑两个小时不停下来么，并且不受伤么？
力量练习能侧面提高跑步的速度，但是长跑多跑还是最关键的。
【在 f*******n 的大作中提到】
: 我给你的例子都是跑步的人说的。人家女的半马一个半小时，比版上大牛们也不
: 差了。她的全马成绩我忘了，反正BQ绰绰有余就是了。在她这个水平上，还可以
: 跑得比过去少还能PR，难道是wishful thinking？
: 我的意思是很多人的经验证明，力量练习和其他的cross training对提高马拉松
: 成绩有帮助。我自己是不跑步，但是不等于我不能成为messenger。
|
f*******n
发帖数: 5241 | 57 你不必要加入任何东西，我那个网站你可以随便去看。你也可以到youtube上
搜索，能找到不少P90X的视频。P90X主要是提高身体素质。我老觉得，跑步
的人做些上半身的举重练习，能让身体素质发展得比较全面。其实，你们跑
步的人也没有太多时间泡举重房，而且跑步消耗也大，肌肉长到影响跑步质
量的可能性几乎没有，最多也就是core强一点，上臂摆动有力一点。说实在
的，我虽然很少跑步，但在我跑的有限几次里也已经能体会到这些好处了。
一般身体素质好而且有时间的可以做doubles，也就是在举重的日子还可以
增加跑步。另外就是plyometrics，我觉得对素质的提高很有帮助，瑜珈有助
于帮助恢复。
我觉得，也不是一定要练P90X，先适当增加一些力量练习也行。P90X的好处
主要是structured，而且比较全面。其实我又想了下，你贴的那个计划都是
每组12下这种的，说不定也有道理。如果你一直很少练举重，先需要build
base，这和你们跑步是一个道理。至于muscle endurance，你们跑步的时候
其实一直都在练，可能倒不必专门去练了。我们业余锻炼的人时间有限，重
要的是如何有效地利用
【在 b***i 的大作中提到】
: From what i read, P90X probably can be a cross training to running.
: I want to see what P90X has that is different from the exercises i am doing.
: Do i have to join to see the details?
: Btw, the girl said she was better trained than last year.
: Of course she could PR and recovered quicker :)
|
g*****r
发帖数: 4444 | |
f*******n
发帖数: 5241 | 59 没有人让你连续几天不跑，也没有人说你必须练P90X。即使练P90X，也不是一定
要完全按照它的shcedule。有人是一天跑步一天P90X交叉进行。我只不过是告诉
你们很多人练P90X后马拉松的速度提高了。我曾经看到一个人说他的马拉松速度
提高了2，30分钟，只是时间久了，现在我找不到那个帖子了。不过这里可以看到
很多人训练马拉松的同时练P90X：
http://teambeachbody.com/connect/message-boards/-/message_boards/search?_19_redirect=%2Fconnect%2Fmessage-boards%2F-%2Fmessage_boards%2Fcategory%2F19535499&_19_breadcrumbsCategoryId=19535499&_19_searchCategoryId=19535499&_19_advanced=false&_19_tabs1TabsSc
【在 g*****r 的大作中提到】
: FFF姐不要动气，这里很多人都做力量练习的，白老大也在做strength exercise, 但那
: 个目的不是要像您一样。
: 版上似乎肌肉男挺多的，据说前版主和老狼都是，虽然我没见过。跑步的一般都上肢弱
: 一点，所以我两周前开始练上肢力量，少量多次，一周一天。但是若要像您那样，花那
: 么多事时间精力练P90X，我还是不愿意，本来时间就不多，要再练P90X, 哪有时间跑步
: 练endurance啊。您总不能指望我们都不用跑了，光练练P90X就能不断PR吧。
: 再说，连续几天不跑，endurance会退步，跑步姿势会歪掉，呼吸也会乱调，你能保证
: 光练P90X能保证我们能连续跑两个小时不停下来么，并且不受伤么？
: 力量练习能侧面提高跑步的速度，但是长跑多跑还是最关键的。
|
b***i
发帖数: 10018 | 60 嗯，我这个半hardcore runner同意必须让身体素质发展得全面点。而且我们没时间（
一周最多两小时举重），也没营养（我们饮食以carb为主）让肌肉长到影响跑步的程度
。所以力量训练应该是有利无害的。
有多少利呢？应该是因人而异的。对跑步新手来说，说不定可以立竿见影；对老手来说
，则可能只算是锦上添花了。
【在 f*******n 的大作中提到】
: 你不必要加入任何东西，我那个网站你可以随便去看。你也可以到youtube上
: 搜索，能找到不少P90X的视频。P90X主要是提高身体素质。我老觉得，跑步
: 的人做些上半身的举重练习，能让身体素质发展得比较全面。其实，你们跑
: 步的人也没有太多时间泡举重房，而且跑步消耗也大，肌肉长到影响跑步质
: 量的可能性几乎没有，最多也就是core强一点，上臂摆动有力一点。说实在
: 的，我虽然很少跑步，但在我跑的有限几次里也已经能体会到这些好处了。
: 一般身体素质好而且有时间的可以做doubles，也就是在举重的日子还可以
: 增加跑步。另外就是plyometrics，我觉得对素质的提高很有帮助，瑜珈有助
: 于帮助恢复。
: 我觉得，也不是一定要练P90X，先适当增加一些力量练习也行。P90X的好处
|
|
|
f*******d
发帖数: 12693 | |
f*******n
发帖数: 5241 | 62 这里还有一个例子：
http://teambeachbody.com/connect/message-boards/-/message_boards/message/19607157
摘要：
As a Runner who thought Marathoning was a challange, I completed my first
Round of P90X and on 25 April 2009, my first marathon in 2 years. I ran a 3:
55 in Nashville, TN. On 6 April I completed Round 2 of P90X and
reincorporated running during the last 30 to transition back to marathon
training for the Detroit Free Press Marathon on 18 October. Now I've
Qualified for the Boston Marathon and finished |
f*******d
发帖数: 12693 | 63 我觉得这个P90x属于HIIT一类，效果相当于LT run，对我这种速度以及速度耐力不好的
人帮助会很大。
3:
m
【在 f*******n 的大作中提到】
: 这里还有一个例子：
: http://teambeachbody.com/connect/message-boards/-/message_boards/message/19607157
: 摘要：
: As a Runner who thought Marathoning was a challange, I completed my first
: Round of P90X and on 25 April 2009, my first marathon in 2 years. I ran a 3:
: 55 in Nashville, TN. On 6 April I completed Round 2 of P90X and
: reincorporated running during the last 30 to transition back to marathon
: training for the Detroit Free Press Marathon on 18 October. Now I've
: Qualified for the Boston Marathon and finished
|
f*******n
发帖数: 5241 | 64 你肌肉已经很好了，P90X中的HIIT主要是PlyoX。对你，我觉得Insanity可能更有效。
那个基本都是LT以上水平的。
【在 f*******d 的大作中提到】
: 我觉得这个P90x属于HIIT一类，效果相当于LT run，对我这种速度以及速度耐力不好的
: 人帮助会很大。
:
: 3:
: m
|
f*******d
发帖数: 12693 | 65 我都是拿weight来加强一些肌肉防止受伤。
【在 f*******n 的大作中提到】
: 你肌肉已经很好了，P90X中的HIIT主要是PlyoX。对你，我觉得Insanity可能更有效。
: 那个基本都是LT以上水平的。
|
b***i
发帖数: 10018 | 66 Before I started running last year, I tried this workout:
How To Get Ripped Abs In 16 Weeks - The Abs Challenge
http://www.theabschallenge.com/
I guess it helped me lost some weight and improve my muscle endurance too.
【在 f*******d 的大作中提到】
: 我觉得这个P90x属于HIIT一类，效果相当于LT run，对我这种速度以及速度耐力不好的
: 人帮助会很大。
:
: 3:
: m
|
b***i
发帖数: 10018 | 67 no surprise, this guy went from 23.9% body fat to 11% body fat. Of course he
will run much faster.
Measurements:
Before
Body Fat % = 23.9 (Calipers)
Weight = 170
Chest = 38"
Waist = 36"
Hips = 35"
Right Thigh = 21"
Left Thigh = 21"
Right Arm = 12 3/4"
Left Arm = 12 3/4"
After:
Body Fat % = 11 (Calipers)
Weight = 158
Chest = 39 1/4"
Waist = 31 1/2"
Hips = 33 1/2"
Right Thigh = 21 7/8"
Left Thigh = 21 7/8"
Right Arm = 13 7/8"
Left Arm = 13 7/8"
3:
m
【在 f*******n 的大作中提到】
: 这里还有一个例子：
: http://teambeachbody.com/connect/message-boards/-/message_boards/message/19607157
: 摘要：
: As a Runner who thought Marathoning was a challange, I completed my first
: Round of P90X and on 25 April 2009, my first marathon in 2 years. I ran a 3:
: 55 in Nashville, TN. On 6 April I completed Round 2 of P90X and
: reincorporated running during the last 30 to transition back to marathon
: training for the Detroit Free Press Marathon on 18 October. Now I've
: Qualified for the Boston Marathon and finished
|
b***i
发帖数: 10018 | 68 me too.
【在 f*******d 的大作中提到】
: 我都是拿weight来加强一些肌肉防止受伤。
|
w****1
发帖数: 4931 | 69 I used to weigh 180+ lb (with six-pack), bench press max 245 lb, lateral
pull-down 270 lb. when I weighed
165 lb I could do up to 3 one-arm pull-ups. when I went on the ab crunch machines I always put on the
maximal weight. You don't have to tell me about
strength training. Do they help
with my running? I say no. In fact, I started to run faster with much less
injury when I stopped doing bench
press and squats and cut down my weight.
The best runners on this board, sub 3 marathoners cives, tuoni
【在 f*******n 的大作中提到】
: 你不必要加入任何东西，我那个网站你可以随便去看。你也可以到youtube上
: 搜索，能找到不少P90X的视频。P90X主要是提高身体素质。我老觉得，跑步
: 的人做些上半身的举重练习，能让身体素质发展得比较全面。其实，你们跑
: 步的人也没有太多时间泡举重房，而且跑步消耗也大，肌肉长到影响跑步质
: 量的可能性几乎没有，最多也就是core强一点，上臂摆动有力一点。说实在
: 的，我虽然很少跑步，但在我跑的有限几次里也已经能体会到这些好处了。
: 一般身体素质好而且有时间的可以做doubles，也就是在举重的日子还可以
: 增加跑步。另外就是plyometrics，我觉得对素质的提高很有帮助，瑜珈有助
: 于帮助恢复。
: 我觉得，也不是一定要练P90X，先适当增加一些力量练习也行。P90X的好处
|
b***i
发帖数: 10018 | 70 你跟我们couch potatos比真是另外一个极端啊:)
machines I always put on the
【在 w****1 的大作中提到】
: I used to weigh 180+ lb (with six-pack), bench press max 245 lb, lateral
: pull-down 270 lb. when I weighed
: 165 lb I could do up to 3 one-arm pull-ups. when I went on the ab crunch machines I always put on the
: maximal weight. You don't have to tell me about
: strength training. Do they help
: with my running? I say no. In fact, I started to run faster with much less
: injury when I stopped doing bench
: press and squats and cut down my weight.
: The best runners on this board, sub 3 marathoners cives, tuoni
|
|
|
w****1
发帖数: 4931 | 71 couch potato? looking who's talking!
【在 b***i 的大作中提到】
: 你跟我们couch potatos比真是另外一个极端啊:)
:
: machines I always put on the
|
f*******d
发帖数: 12693 | 72 cives天天攀岩。
machines I always put on the
【在 w****1 的大作中提到】
: I used to weigh 180+ lb (with six-pack), bench press max 245 lb, lateral
: pull-down 270 lb. when I weighed
: 165 lb I could do up to 3 one-arm pull-ups. when I went on the ab crunch machines I always put on the
: maximal weight. You don't have to tell me about
: strength training. Do they help
: with my running? I say no. In fact, I started to run faster with much less
: injury when I stopped doing bench
: press and squats and cut down my weight.
: The best runners on this board, sub 3 marathoners cives, tuoni
|
w****1
发帖数: 4931 | 73 seriously? when I was into climbing three times a week was more than enough
for me. I'd spend the other days conditioning but not climbing -- my fingers couldn't take it. I can't imagine
cives
would climb everyday in the midst of an 80-mile week.
【在 f*******d 的大作中提到】
: cives天天攀岩。
:
: machines I always put on the
|
