PTP Strength Training - Getting Stronger While Building Running Capacity

The deadlift is my favorite lift.  It's also one that I really suck at.  Numerous attempts at video analysis, peers checking form, and trying every kind of deadlift routine I could google, beg, borrow and steal, left me with a lot of information, but none that crystallized quite like Pavel's PTP program.

It's ridiculously simple, and has zero bedazzlement.  If you're looking for muscle confusion, this is not your program.

The idea is that you work on two movements, a press and a pull, and you keep the number of sets and reps low.  Reover, Repeat.

This first cycle I set at 5 lbs of increase every workout with a 2.5lb deload every 4th workout.  It worked, but I think it might have been slightly aggressive as I was dealing with Achilles issues as well as a head cold that lasted for a couple weeks.

This next cycle will be set at 2.5lbs of increase and will keep the same deload pattern.  Hopefully this will be the right level to focus on building ligament, tendon and running strength.

For the press (not pictured in the video clip) I'll be switching to kettlebells for pressing and will work toward pressing the big bell.

The great thing about PTP is that it builds strength without the bulk.  As a runner, this appeals to me as I know lugging around extra weight is slightly detrimental to finishing some of these longer races.   It's not that I'm overly concerned with getting heavier, it's that I want to make sure that if I do, it's weight that has purpose, not necessarily aesthetics.  Although looking better never hurt anyone...

Stay the Course - Boring Be Damned

Tonight's strength workout is the same as it's been for the last 10 workouts:

Deadlift:

• 10 x bar
• 5 x 135lbs
• 5 x heavy
• 5 x less than heavy

Shoulder Press:

• 10 x bar
• 5 x 75 lbs
• 5 x heavy
• 5 x less than heavy

GHD situps with a 15 lb slam ball on the neck

GHD back extensions with a 15 lb slam ball to the chest.

Why the monotony?  Get  the book "Easy Strength" if you really want to know.  But long story short: it works.

Of course, the definition of success is up to you, but here's the deal:

• I'm deadlifting twice a week without pain
• I'm shoulder pressing twice a week and making progress.
• My core(back and abdominals are stronger than ever.
• I can run and continue to add 10% mileage per week for the last 5 weeks and I am NOT INJURED.

As for running, my goal is still the same:  get a sub-10 on the American River 50 miler.  Then.  Finish a 100 miler in the fall.

So far my sights are set on the Kodiak 100.  Granted, it's an extremely tough course and I will be trashed by the end, but I know I can train for it.  Keeping the joints and tendons strong via garage training will be crucial to finishing this thing.  Running the longer weekends will be part and parcel.  Back to backs, carb-fasted, hills, you name it, the strength training I am doing now (PTP-based) is not too heavy to recover from, yet heavy enough to elicit tissue change over time that will contribute to the overall success that will be 2015.  Yeah I said it.  2015 is going to be awesome.

CrossFit 14.3 - Practicing, Always Practicing

Gotta say my fashion skills are really strong.

In light of my previous post regarding deadlifts and getting the "stripper pull" out of the movement habit, it seemed timely that I'd get an opportunity to do even more deadlifts.

You can see that the first series were OK, then, by the 20th 225lb deadlift, things got "stripper-ish".

I'm also breaking the rules by not having a person in the shot.  Well, I have my dog.  I didn't do any splicing with the video.

This week I took a break from training.  Not much running, just focusing on getting sleep and surviving without coffee during lent.  It's going just OK.

Can't wait to turn the heat up on the training and really start getting strong in the weak stuff.

Plans for the St. Patricks week:

• More PTP
• 4 runs
• Sleep
• Up the Protein