Changing Weight Routine for Endurance Training

thesuperfli
thesuperfli Posts: 2 Member
edited November 2024 in Fitness and Exercise
I have been using Strong Lifts for about 3 months, but I would like to change to a routine that better fits my fitness goals, and I was wondering if anyone might have any advice or guidance. One of the basic reasons why I am moving away from Stronglifts is that I have also been training for a half-marathon. I run between twenty and thirty miles a week, and lately I have been hitting plateaus on Squat and Bench that I know I'm not going to break so long as I'm doing that much cardio. It's just kind of dumb trying to quickly build strength while running this much.

By the way, my running goal is to finish a half-marathon in 2 hours. I'm not trying to compete or anything. I know a minimalist to strength training would be best for dedicated runners, but I'm not that dedicated. Basically, I want to run every other day, and I want to have big muscles. I'm not sure that's possible, though.

Below is a suggested plan I've put together, using a few different sites as a reference, including www.scoobysworkshop.com. For reference, I'm 29, 6', 170 lbs. I haven't done a 1RM, but my Stronglift 5x5 Stats are 220 Squats, 195 Bench, 125 Overhead Press, 175 Rows, 280 Deadlift. The running distances are my current routine. I regularly run 6 miles 2-3 days/week, and my longest long run is 13 miles.

So here's my proposed plan, for your consideration/approval/reprobation (It's light on legs, since I'm running so much):

Sunday
Jog 4-6 miles

Monday: Light Legs, Shoulders, Abs
Squats (3x10)
Dumbbell Lunges (3x10)
Deadlift (4x8)
Power Clean (3x10)
Shoulder Shrugs (3x10)
Dumbbell Shoulder Press (3x10)
Dumbbell Deltoid Raises (3x10)
Planks, Crunches, Jackknives

Tuesdays
Jogging 5-6 miles

Wednesday: Pull (3x10)
Superset 1
Pull-ups
Cable Rows
Cable Curls
Hanging Leg Lifts or L-Sit

Superset 2
Parallel Grip Pullups
Bent-Over Dumbbell Rows
Dumbbell Curls

Superset 3
Wide-Grip Lat-Pulldown
Ab Crunch Machine
Closed-Grip Lat-Pulldown

Thursday
Push

Superset 1
Bench Press
Bodyweight Squats (x20)
Lateral Dumbbell Raises

Superset 2
Overhead Press
Dips

Superset 3
High cable fly
Mid cable fly
Low cable fly

Abs

Friday
Rest

Saturday
Long Run - 13 miles

Having just written all that out, I'm starting to think this is a lot of self-sabotage. What do you think?

Replies

  • hill8570
    hill8570 Posts: 1,466 Member
    All those isolation exercises (and the x10 reps) look like you're bodybuilding more than optimizing for endurance. If you want to do pure endurance work, maybe stick to the full-body lifts and bump the reps into the 15-20 range (3x15 or 3x20).

    Or just stick with 3x5 or 5x5, accept that you're plateaued strength-wise for now, and just keep a reasonable balance of endurance work (your running days) and strength work.

    Personally, I prefer the second approach -- having legs that think just pushing body weight around is "taking it easy" gives you a much more powerful push-off that you'd normally have.
  • jemhh
    jemhh Posts: 14,260 Member
    It's more in the hypertrophy range than endurance range but you might like All Pro's Simple Beginner Plan. It's 3x/wk and has you do everything (squats, bench, rows, OHP, SLDL, calf raises, and curls) for 8-12 reps.

  • dave4d
    dave4d Posts: 1,155 Member
    If you are trying to get faster, why don't you trade one of your jogging days for some speed work? Do some sprints, or intervals with sprints in them.

    Unless you are happy with your current strength, I'd stick with the stronglifts or try 5/3/1 or All Pro's routine.

    Are you eating at a deficit, maintenance, or surplus?
  • thesuperfli
    thesuperfli Posts: 2 Member
    dave4d wrote: »
    If you are trying to get faster, why don't you trade one of your jogging days for some speed work? Do some sprints, or intervals with sprints in them.

    Unless you are happy with your current strength, I'd stick with the stronglifts or try 5/3/1 or All Pro's routine.

    Are you eating at a deficit, maintenance, or surplus?

    Thanks guys for the advice. I think that sticking with the big compound exercises rather than iso lifts is a good idea. I think I'm happy with current strengths for right now, but I am going to cut back on the running after my half-marathon in March, so maybe I'll see some continued gains then. (I really don't want to actually stall out on 5x5 at 225 on Squats. Surely with some perseverance, a calorie surplus, and less cardio I'll be able to break through and get stronger.)

    I'm currently eating at a maintenance.
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