How do you balance strength with intense cardio/running?

[squawk7600]

It's always been a personal goal of mine to bench press 405, and right now I am stuck at 315x1. My 3 mile time right now ends up being anywhere from 20 to 20.5 minutes.

Simply, what is the best way to keep that run time where it is (if not, improve) while gaining strength? I know the answer is to eat a shit ton and seperate cardio from strength training by as much time as possible, but it's not working. Right now I am eating around 4,300 cals/day, running 5 miles 3-4x weekly, and BPing 2x a week.

Kill

[CB]

Ok, I was going to ask ... why?

And then I saw that you are a Marine.:smile:

So ... since you asked ...

Most special operation duties require a mix of muscle size and strength, athletic ability, circulatory/respiratory endurance, all totalled and then multiplied by the variable: mental attitude.

In algebratic tems, that's: (MSS + AA + CRE) x MA

Notice that Mental Attitude can be over unity (greater than one, a positive multiplier) or under unity (less than one, a negative multiplier).

So I would suggest that rather than asking yourself "can I run x:xx minutes per mile and bench press xxx pounds?" ask yourself:

Can I run x:xx minutes per mile for x miles; and then bench press xxx pounds (at least three reps); and then climb xx feet of rope; and then crawl xxx meters; and then swim xxx meters in xxx minutes; and then complete xxx rungs on a horizonal ladder, and jump a xxx foot gap; then march xxx miles/kilometers with a 50 kbs rucksack, web gear and rifle, and then ... . All while maintaining awareness of time, location, etc. and provide leadership to your men.

Look at distance runners: tall thin, rubber band legs, can run for hours, but can they hump a ruck? Can they step up to the door of a C-17 with their own body weight in parachute and equipment hanging on them?

Look at power lifter/benchers: tree trunk thighs, massive chests (and sometime bellies to match) can they sprint 1/2 mile? Jog out 10 miles at 9:00 a mile? and still be able to plot a map course, fill out a manifest, and rig up a radio and make commo when done?

So I guess my suggestion is not to look at individual numbers, but look for a well rounded fitness and athletic program that puts you at the 90% percentile of many events, rather than trying to hit 99% of one or two and dropping to 80%ile on others.

Anyway, that's what I looked for in my soldiers. I didn't want to see a "one trick pony" who could do only one thing, whether it was run 5:30 miles or bench 300. I wanted to see them do many things well, and keep a good positive mental attitude in the process.

[skeeter8654]

If I were you, with your stated goals...

I would not be running 5 miles 3-4 times a week. Frankly, if you're worried about maintaining your 3 mile time while driving up your lifts, I'd ratchet it back to 2x a week on the running, lots of intervals and some fartleks. Some speed work is going to do more for your three mile time than 4 five milers a week in all likelihood and reducing the volume is going to allow you to hit the weights harder. I'd be benching more often too, probably three to four times a week. I'm not going to pitch a program, but start looking up Louie Simmons, Westside Barbell, Dave Tate, Mark Rippetoe, or other RESPECTED powerlifting authorities and go with one of their programs.

Lastly, not to insult your intelligence, but 405 is a BIG jump from 315. I'd set realistic short term goals and try to reinforce success.

[goceltics89]

If I were you, with your stated goals...

I would not be running 5 miles 3-4 times a week. Frankly, if you're worried about maintaining your 3 mile time while driving up your lifts, I'd ratchet it back to 2x a week on the running, lots of intervals and some fartleks. Some speed work is going to do more for your three mile time than 4 five milers a week in all likelihood and reducing the volume is going to allow you to hit the weights harder. I'd be benching more often too, probably three to four times a week. I'm not going to pitch a program, but start looking up Louie Simmons, Westside Barbell, Dave Tate, Mark Rippetoe, or other RESPECTED powerlifting authorities and go with one of their programs.

Lastly, not to insult your intelligence, but 405 is a BIG jump from 315. I'd set realistic short term goals and try to reinforce success.


Exactly what i was gonna say.

since i started training for BUD/s, one thing i learned is it is pretty tough to be the best in everything, but with the right amount of dedication, and proper nutrition you can be near the top in multiple things

Nutrition is the biggest factor i'd say. on days your gonna do chest, load up on the carbs.

[squawk7600]

Hmmm

I think I will reevaluate my physical fitness goals and the ways that I plan on achieving them.

There are more important things than my personal PT goals but I think I can figure out a way that they can coexist using the input you have given me.

Thank you

[SuperCracker]

Ok, I was going to ask ... why?

And then I saw that you are a Marine..


I love that opening statement. I've been asked that myself, but usually its about doing something retarded.

[Hot Mess]

In algebratic tems, that's: (MSS + AA + CRE) x MA

Notice that Mental Attitude can be over unity (greater than one, a positive multiplier) or under unity (less than one, a negative multiplier).



Sir, spot on, but could you please refrain from using equations in the future, it make my brain hurt:biggrin:

One thing no one mentioned is joints and tendons. 405 lbs is a lot of stress on them. At 22 I never would have thought about it myself, but you can damage them.

And what ever you decide to do remember that strengthening the shoulders and tris is paramount to increasing your bench;) I think something like 80% of your bench is in the shoulders if I remember correctly.

[eltrane]

I pressed 405 a day before my 40th birthday, it was a goal of mine. It was stupid and I messed up my shoulder. Now I plan on sticking with 225, and how many reps I can do. If it's good enough for the NFL, it's good enough for me.

[CAP MARINE]

315-you will have to get to at least 9-10reps.
ok,stick with me
405x1-45%-182;60%-243;70-283-12reps;80%-324-7reps;90-3reps
315x1-45%-142;60%-189;70%-220-12reps;80%-252-7reps;90%-284-3reps

[CAP MARINE]

i do very heavy partials-but that is ME.called static contraction-it could,maybe wake up your BP?do it once a month to 6wks.

[sarc88]

Is your goal strength/cardio integration, or is it a BP PR? 405 is no small accomplishment, brother. To me, that's like a 50miler. When I'm going for a serious distance, I don't think about my lifting. I use the best info I can find for that ultramarathon.

If 405 BP is your goal, put your cardio on maintenance. If you're doing 315 now, you obviously know how to lift. Get a good strength program you can live with from a university or olympic website. Make your goal, and bring your running back in.

[squawk7600]

Thank you all for your input.

Since I made this thread I took the CFT for score for the first time and maxed everything except the maneuver under fire, I should be smoking that easily any time any place. I need to fix myself.

For now my goal is going to accomplish a 300 PFT, 300 CFT, and bench 335 all in the same day. 405 is unrealistic for right now. My strength is fine but my cardio needs to be better.

yut