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Author Topic: Dumbbell Workout for a Runner  (Read 797 times)

Offline DTSMA68

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Dumbbell Workout for a Runner
« on: August 27, 2010, 11:33:09 AM »
What kind of a workout would you recommend for a runner?

I run because I like running 5K races with finish times between 21:30 - 22:30. I'm not trying to get big, but defined.

I have a dumbell set that starts at 2, 5, 8, 10, 12, 15, 20, 25 ... up to 50lbs. I have the removable extreme chinup bar with the wide lat bar connected and a bench that inclines with a leg attachment. I also have the P90X program, but get tired of it after the first of two rounds.

I run about 20-25 miles a week with a heavy duty track workout.

This morning I did 5 sets of Dumbbell bench press: 10x20, 10x25, 10x30, 10x35, and 10x40
Overhead press, I did 10x10, 10x15, 10x20, 3x25 and that was all I could handle for those two exercises. That's all I had time for this morning.

Any suggestions? Thanks.
« Last Edit: August 27, 2010, 12:53:31 PM by DTSMA68 »
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5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
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Offline phrakture

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Re: Dumbbell Workout for a Runner
« Reply #1 on: August 27, 2010, 12:33:13 PM »
Pick the weight at which you could do maybe 15 max before you tire. Use that and do 5 sets of 10. Don't use anything smaller.

However, at those weights, doing pullups are probably going to give you better gains. StrongLifts and other routines recommend 3 sets to failure, but I think that's a little kooky (don't work to failure)
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Offline Wlfdg

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Re: Dumbbell Workout for a Runner
« Reply #2 on: August 28, 2010, 09:08:00 PM »
Pick one exercise - pick a weight that's heavy enough 8reps for the first set - set a timer for 15 min. - first set do 6 reps - focus on explosiveness, manage fatigue - do as many reps as possible in the time zone.

Each session try to beat previous sessions number of reps. When you beat it by 20% increase weight.

Dumbbell Snatch 
http://www.youtube.com/watch?v=ltsoupYS81A&feature=related

Dumbbell Thruster
http://www.youtube.com/watch?v=BNTW7B09VJg

Man Maker
http://www.youtube.com/watch?v=gczI5sINn9U&feature=related

Dumbbell Swing
http://www.youtube.com/watch?v=U_YOpFcEFNw&feature=related

Dumbbell Clean & Press
http://www.youtube.com/watch?v=YQGqSyzFVUI
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Offline DTSMA68

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Re: Dumbbell Workout for a Runner
« Reply #3 on: September 01, 2010, 07:00:55 AM »
Quote from: Wlfdg on August 28, 2010, 09:08:00 PM
Pick one exercise - pick a weight that's heavy enough 8reps for the first set - set a timer for 15 min. - first set do 6 reps - focus on explosiveness, manage fatigue - do as many reps as possible in the time zone.

Each session try to beat previous sessions number of reps. When you beat it by 20% increase weight.

Dumbbell Snatch 
http://www.youtube.com/watch?v=ltsoupYS81A&feature=related

Dumbbell Thruster
http://www.youtube.com/watch?v=BNTW7B09VJg

Man Maker
http://www.youtube.com/watch?v=gczI5sINn9U&feature=related

Dumbbell Swing
http://www.youtube.com/watch?v=U_YOpFcEFNw&feature=related

Dumbbell Clean & Press
http://www.youtube.com/watch?v=YQGqSyzFVUI

Are you talking about 15 minutes for all the exercises you mentioned with max reps for each exercise?
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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline Wlfdg

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Re: Dumbbell Workout for a Runner
« Reply #4 on: September 01, 2010, 08:16:58 AM »
Quote from: DTSMA68 on September 01, 2010, 07:00:55 AM
Quote from: Wlfdg on August 28, 2010, 09:08:00 PM
Pick one exercise - pick a weight that's heavy enough 8reps for the first set - set a timer for 15 min. - first set do 6 reps - focus on explosiveness, manage fatigue - do as many reps as possible in the time zone.

Each session try to beat previous sessions number of reps. When you beat it by 20% increase weight.

Dumbbell Snatch 
http://www.youtube.com/watch?v=ltsoupYS81A&feature=related

Dumbbell Thruster
http://www.youtube.com/watch?v=BNTW7B09VJg

Man Maker
http://www.youtube.com/watch?v=gczI5sINn9U&feature=related

Dumbbell Swing
http://www.youtube.com/watch?v=U_YOpFcEFNw&feature=related

Dumbbell Clean & Press
http://www.youtube.com/watch?v=YQGqSyzFVUI

Are you talking about 15 minutes for all the exercises you mentioned with max reps for each exercise?
Pick one exercise a day. Train 2 days a week.
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Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

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Re: Dumbbell Workout for a Runner
« Reply #4 on: September 01, 2010, 08:16:58 AM »

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