How do you get stronger in 11 days??

Ariloum
Ariloum Posts: 12
in Fitness and Exercise
The date to my mud run race snuck up on me!! I have been consistently working out for a while now, so I am not starting from scratch. However, I would like to know if anyone knows any tips to build strength QUICK. 11 days to be exact. I know the basic strength work outs, but I am wondering if there's anything specially efficient that anyone does? Thank you!!

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    You can't.

    You CAN however go overboard, and perform worse because you ran yourself into the ground for 10 days trying to make improvements.

    Strength takes time.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    Work out hard and allow time to recover.....You will be stronger in 11 days than you are today.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Building strength takes time. You may see your numbers for lifts go up within the first week but it's not so much strength gains as your body becoming accustomed to the movement. I've always had strong legs but my first time doing squats I could only work with 90 lbs because I simply wasn't accustomed to doing squats with a load and proper form. Within a month, however, I was squatting 200 for reps. Was it strength gains? Not really. It was simply my body becoming accustomed to performing the movements so that I could then begin to work with a load that would actually push my strength.
  • Di3012
    Di3012 Posts: 2,247 Member
    Building strength takes time. You may see your numbers for lifts go up within the first week but it's not so much strength gains as your body becoming accustomed to the movement. I've always had strong legs but my first time doing squats I could only work with 90 lbs because I simply wasn't accustomed to doing squats with a load and proper form. Within a month, however, I was squatting 200 for reps. Was it strength gains? Not really. It was simply my body becoming accustomed to performing the movements so that I could then begin to work with a load that would actually push my strength.

    I may be wrong, but as far as I can make out, the OP is talking about running strength, not weights.
  • Di3012
    Di3012 Posts: 2,247 Member
    To the OP, you try and rush your training to build your strength and you could do yourself some damage. The only thing you can do is train regularly, pushing yourself just a tiny bit more (whether that be speedwise or distance or up hills) - however, it is a fine line, because push too far and you will be out of action.

    There is no shortcut.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I may be wrong, but as far as I can make out, the OP is talking about running strength, not weights.

    mud runs are obstacle courses.


    OP: I would try to do a bit of work with rope climbing and pullups if possible. I figure most of the obstacles are going to be something you have to go over, which will require back strength.
  • kjerstenkipp
    kjerstenkipp Posts: 139 Member
    you could look up German Volume Training on Bodybuilding.com....I definitely came out of it substantially stronger BUT 11 days isn't much time at all AND you can not be new to lifting to do this.

    A note though...a mud run isn't all about strength, it is about grit and perseverance...kind of like boot camp...all strengths and abilities show up to the game, you have to be in the game mentally...
  • HauteP1nk
    HauteP1nk Posts: 2,139 Member
    Quality over quantity. Keep working out and challenging yourself, but don't expect Miracles. I would suggest that you avoid trying anything new within a week of your Mud Run to ensure your muscles are not over used/worked, stressed or sore.

    Also ensure you allow time for your body to rest within a day or two of your race...that way you will have the energy to kill it! :)
  • douglasmobbs
    douglasmobbs Posts: 563 Member
    IF you cant get a little bit stronger in 11 days how do you get stronger at all?
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    Just do your best, you will likely overtrain and perform poorly in your race if you try to get stronger in 11 days!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    IF you cant get a little bit stronger in 11 days how do you get stronger at all?

    you can get stronger by small amounts in short time.
    but someone who doesn't know what their doing can easily overdo it in the last couple weeks before a competition and end up performing poorly.

    most powerlifters deload completely the week before a meet and only do minimal work, to avoid things like this.
    the point is to not run yourself into the ground because you waited till the last minute
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    IF you cant get a little bit stronger in 11 days how do you get stronger at all?

    Good question...ultimately if one were just trying to gauge if they would be stronger 11 days from now if they worked really hard, I think that they could be. However, the OP wants to be stronger for an event and I would hate to see them be burnt out and sore and perform worse in the event than they could have had they just maintained their normal exercise for 11 days.
  • Abells
    Abells Posts: 756 Member
    a lot of these runs are mind over matter :)

    I ran the tough mudder -- def 90% mental, don't stress and have fun with it
  • Ariloum
    Ariloum Posts: 12
    Lots of good info! Thanks. To specify, I am physically ready for the race. Running the distance is not a problem at all, I have been consistently building srength over the past few months, and have no doubt I can finish without going overboard. However, I thought there may have been something different I could do to boost that up a little. Sounds like keeping my rhythm might be the best idea.
  • Abells
    Abells Posts: 756 Member
    Lots of good info! Thanks. To specify, I am physically ready for the race. Running the distance is not a problem at all, I have been consistently building srength over the past few months, and have no doubt I can finish without going overboard. However, I thought there may have been something different I could do to boost that up a little. Sounds like keeping my rhythm might be the best idea.

    Def DEf -- things like monkey bars and what not - I suggest just dont go slow and keep it moving. Get some good sleep and proper meals in before race time and a nice bfast :)

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