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Kettlebell When running is your main sport

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DrG

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Hello to all,
Do any of you have an endurance sport as your main sport (running, cycling, triathlon...) and use the SF principles in support?
What planning do you use depending on the time of the season?
I'm progressively resuming a running program with a goal of 5-6 workouts per week with 3-4 MAF sessions and 2 HIT (short and long).
I would like to incorporate 1-2 strength workouts to have a daily workout.
I am currently on SS (32 to 40) and rucking.
I was thinking of integrating Q&D version Snatch, Powertrain, or keeping SS.
How do I plan?
Thanks for your help!
 
I’m also experimenting with this. Running, hiking, and obstacle course racing have been my main sports for a long time. After a longs hiatus from serious training (busy schedule and super long commute), I am now returning to training again. I am currently experimenting with 3 LISS/MAF runs per week and 2-3 Q&D (swings and push-ups) per week, with a possible “heavy” day and some other auxiliary lifts/movements added in here and there . I have a history of training too hard, too fast at times, so I’m taking this return pretty slowly. So far I like it. I can share my experiences as I progress and add volume later on.

My thoughts on my current approach. Since I am just returning to running, I wanted to spend plenty of time build a very deep aerobic base and keep things as anti-glycolytic as possible for a long time before adding any type of HIIT run sessions. This will hopefully allow me to build a significant aerobic capacity while giving my connective tissues plenty of time to adapt to the somewhat unique loads of running (I also have a history of some foot and Achilles issues in the past). At the same time I still wanted to reasonable maintain power, strength, and muscle mass. Hence the choice to experiment with Q&D + MAF running. I figure I’ll stay with this for about 12 weeks with benchmarks done at weeks 4, 8, and 12, then reassess.
 
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Hello to all,
Do any of you have an endurance sport as your main sport (running, cycling, triathlon...) and use the SF principles in support?
What planning do you use depending on the time of the season?
I'm progressively resuming a running program with a goal of 5-6 workouts per week with 3-4 MAF sessions and 2 HIT (short and long).
I would like to incorporate 1-2 strength workouts to have a daily workout.
I am currently on SS (32 to 40) and rucking.
I was thinking of integrating Q&D version Snatch, Powertrain, or keeping SS.
How do I plan?
Thanks for your help!
Perhaps consider the book Rebound by Peter Park. PP lays out how to get into lifting, how to integrate it with running, how to not destroy yourself in the process. It can be seen that PP had some time with early Q&D stuff, as is also apparent from listening to Podcast Episode #05: Peter Park | StrongFirst.
 
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If you want to be good (by any real definition of the word) in some locomotive endurance activity (e.g. running or cycling) then you really need to focus your precious training time on doing that activity.

What distances are you training for? 10k’s, marathons, ultra’s?

If it were me (and it is) the only (SF strength based) stuff I would augment my running / cycling with is S&S

If you have all the time in the world and the ability to have good recovery, then knock yourself out and add other stuff. But at the end of the day, if you want to run then run…

(For what its worth… I’ve been running / cycling / climbing for 5 decades and counting…)
 
I came into endurance sports (running first but now rowing/erging on the Concept2) with a strength background so take that into consideration.

I have been strength training 2-3x a week, essentially alternating Q&D/A&A type sessions with more "grind strength" sessions. I normally do my rowing work in the mornings and 2-3x a week will strength train in the afternoon, ideally on days where I had a bit harder effort on a rower to consolidate stressors.

Strength sessions look like this:

Q&D/A&A -
20 - 30 rounds (40:00 to 60:00) of 5-6 reps per movement; 2-Handed Kettlebell Swings and Power Pushups

"Grind Strength" -
40:00 to 60:00 of work; pick two to three movements and perform EMOM's; movements consist of pull ups, ab wheel roll outs, walking lunges, banded "dislocations" for shoulder mobility

I am looking to learn how to do the Kettlebell Snatch and hope to start incorporating that as well once I get comfortable with it.
 
Thanks.
I'm still injured, but can walk 1h per day without any problem. I progressively load my daily one hour walk, on an empty stomach, at each step of the progression from 32 to 40 (+5kg, +10kg, +15kg...). As well as jumping rope (5 sets of 30", 1:2) where I go from bipodal to unipodal one set at each SS stage.
This allows me to pick up gradually.
I'm considering starting with a run/walk split plan with 1'/1' intervals then 2'/1' ... For a few weeks, before considering a plan for 5km, then 10km, then 20km...
I like SS, Q&D too. I would like to have short session following a 30-45' morning walk on "rest days" of the plan.
Running will be the main goal.
All sessions will be done on an empty stomach with a warriot diet.
The podcast is very interesting! Thanks for the podcast!
Finally, I don't want to rush, just progress slowly but surely to morning daily practice with my dog.
 
I do marathon kayaking as my sport.

I have desperately sought a gym routine that means I can do less mileage and be quicker.

Doesn’t exist. It’s all miles in the bank.

Now, strength work compliments very well. Especially off season. But it’s got to be secondary and specific if sport performance is the goal.
 
FWIW, in the question section of his "Best All-Around Training Method EVER" article, Pavel notes that Russian endurance athletes will do up to 2.5 hour AGT sessions. There are other responses that address your question in there as well.
 
Do you deliberately schedule S&S sessions, or just do them when you can't get out to do the real thing?
Good question...

For the most part I schedule them. Typically m/w/f these days, although a few years back I was doing them 5 days, including on running days.
However… if I get a better offer on an S&S day (climbing or cycling or the like) then I have no heartache if I miss a day.

I find that S&S for me sort of fills in the blank spots on the map so to speak…
 
This is exactly the goal, to complete the annual running plan without worrying about a missed session.
Any thoughts on the specific goals for each type (SS/QD/A+A)?
I think, maybe wrongly, that :
- A+A could replace a light running session, keeping the same duration/round, especially for core work
- SS rather at the beginning of the season for strength work, and to tie the X
- QD rather in the last weeks before the race for power maintenance with short sessions
 
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