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Thread: Dropping Leg Exercises?

  1. #1
    charlatte987
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    Dropping Leg Exercises?

    As i've stated in some previous threads, i'm a runner, and i'm currently focusing on improving my spring track times (1500m and 3000m) and increasing my milage in preparation for cross country season (working towards 35 mi/week).

    NROL programs seem most suited to my goals as far as aesthetics and strength are concerned (and quite frankly, the programs are just kickass in general ), and would/have worked well with my running program; except, i've found that anything more than squats and deadlifts ends up negatively impacting my running. When I did NROL for women, between the 2 minute prone cobras, lunge/single leg stance movements AND the squat/deadlift movements, AND 4-6 mile days,my legs were just worn out.

    Not saying that these programs wouldn't work for other runners, but for me personally, I feel like it may just a bit too much when combined with my running. Am I just being a baby? Should I suck it up and continue?
    would dropping the lunge/single leg stance have an incredibly horrible impact aesthetically or strength wise? Any tips for keeping the exercises without it having a negative impact on my running?

    Thank you!

  2. #2

    Dropping Leg Exercises?

    Just my own experience here.

    For years I never did any lower body lifting for the very reason you stated. But, about 3 years ago I changed my running style so that it does not rely on leg strength. I started NROL about 5 months ago, and it's all been going well.

    Hope that helps somewhat.

  3. #3
    Senior Member LisaS's Avatar
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    Dropping Leg Exercises?

    It sounds like you have two different sports and seasons: Spring track and Fall cross-country. Are you mid-season for track now?

    I'd say there's no reason not to have different training programs for in-season, prep season and out of season.

    You just have to set goals for yourself in small cycles and train accordingly. As an example, if you are currently competing for track in the higher middle-distance races, why would you be trying to build base mileage for x-country at the same time?

  4. #4

    Dropping Leg Exercises?

    Quote Originally Posted by "charlatte987":3hswus5p
    As i've stated in some previous threads, i'm a runner, and i'm currently focusing on improving my spring track times (1500m and 3000m) and increasing my milage in preparation for cross country season (working towards 35 mi/week).

    NROL programs seem most suited to my goals as far as aesthetics and strength are concerned (and quite frankly, the programs are just kickass in general ), and would/have worked well with my running program; except, i've found that anything more than squats and deadlifts ends up negatively impacting my running. When I did NROL for women, between the 2 minute prone cobras, lunge/single leg stance movements AND the squat/deadlift movements, AND 4-6 mile days,my legs were just worn out.

    Not saying that these programs wouldn't work for other runners, but for me personally, I feel like it may just a bit too much when combined with my running. Am I just being a baby? Should I suck it up and continue?
    would dropping the lunge/single leg stance have an incredibly horrible impact aesthetically or strength wise? Any tips for keeping the exercises without it having a negative impact on my running?

    Thank you!
    Doing either deads or squats is all you need to do to build leg strength.

  5. #5

    Dropping Leg Exercises?

    Running and muscle building are kind of counter productive. They tend to produce hormonally different environments Running is a catabolic sport at periods greater than 45 minutes duration and weight training is anabolic as long as you are getting enough protein. You may want to schedule a period where you concentrate only on lifting with the idea of packing on the muscle and strength. You won't forget how to run in the interim. Some sort of periodization like that will tend to improve your performance over time

  6. #6

    Dropping Leg Exercises?

    I look at the leg execercise outside of Squats and DLs in the NROL series are muscle exhaustion exercises, since you run you don't really need those exercises to exhaust your muscles.

  7. #7

    Dropping Leg Exercises?

    Deads and squats are the only leg exercises needed. I base this statement on the same logic that Lou uses for not doing bicep curls and tricep press downs. Multi joint exercises like the squat and deadlift workout all the muscles you'd use in any other leg exercise.

  8. #8

    Dropping Leg Exercises?

    Quote Originally Posted by "tony23":14spdm4q
    Deads and squats are the only leg exercises needed. I base this statement on the same logic that Lou uses for not doing bicep curls and tricep press downs. Multi joint exercises like the squat and deadlift workout all the muscles you'd use in any other leg exercise.
    Wut? Maybe if your goal is to have weak legs and small arms.

  9. #9

    Dropping Leg Exercises?

    Quote Originally Posted by "TheSteve":3ne0gomo
    Wut? Maybe if your goal is to have weak legs and small arms.
    His statement was in reference to Leg exercises.

    If someone can perform barbell squats and deadlifts with good form and no pain, I'd say I agree with his statement.

  10. #10
    charlatte987
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    Dropping Leg Exercises?

    Thank you everyone for your replies!!! From what I can gather, it won't be harmful to any progress to take away the exercises, but for now, i'm going to be following NROL for Abs as written, then edit my strength training accordingly in June when i'll be done with that, and my milage for XC begins to increase. And, if I start to feel like the extra leg work is hurting my running, i'll just skip it for that workout until i'm feeling up to it again.

    Also, my main focus is really my cross country running; i'm doing Spring Track mostly because I love the team, and my coach is aware that myself and a lot of other girls on the team are concerned with building mileage for XC season, so he's guiding us on how to do that in addition to the spring track work (mostly by just adding a few easy miles each week).

  11. #11
    Senior Member LisaS's Avatar
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    Dropping Leg Exercises?

    What distances do you run for x-c? 8K, 10K ?

  12. #12
    charlatte987
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    Dropping Leg Exercises?

    Quote Originally Posted by "LisaS":1r416wc5
    What distances do you run for x-c? 8K, 10K ?
    Only 4&5k >.< I wish we could do longer.Next summer/ late spring i'll be training for. 8&10 for college!

  13. #13

    Dropping Leg Exercises?

    Can you work with a strength coach in addition to your track coach? NROL is a comprehensive program and you may need something a little more customized. Dan John has a program called easy strength which might fit your goals a little better.

  14. #14
    charlatte987
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    Dropping Leg Exercises?

    Quote Originally Posted by "gasem":3f9z2i3s
    Can you work with a strength coach in addition to your track coach? NROL is a comprehensive program and you may need something a little more customized. Dan John has a program called easy strength which might fit your goals a little better.

    I've never heard of easy strength but I will look into it! Is it geared towards atheletes? And I would love to work with a strength coach. But, when I have worked with personal trainers, they have me do reps of 20-25, which from my research, ive gathered is WAY too many. Also, there's the price issue: parents aren't willing to pay and i don't have the money unfortunately.

    I will look into easy strength!

  15. #15

    Dropping Leg Exercises?

    http://danjohn.net/2011/06/even-easi...-better-notes/

    See if the football or wrestling coach can give you a hand and possibly work within the goals of the track coach. I started lifting at age 14 as a freshman wrestler. My coach (Larry Kristoff) who was an Olympic wrestler taught me a ton about strength and intensity training. Another Dan John system is called "even easier strength" and is on the internet, but I think reading the easy strength book gives a far more rounded understanding from two very smart trainers on how to fit it all in during the season. I would embark on a nrol program in the off season.

  16. #16
    charlatte987
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    Dropping Leg Exercises?

    Checked out easy strength, and I like it! But, I don't have 5 days a week to dedicate to weight training; is it okay to do it 3x a week? Or will it not work

  17. #17

    Dropping Leg Exercises?

    Quote Originally Posted by "charlatte987":f6kw6c4l
    Checked out easy strength, and I like it! But, I don't have 5 days a week to dedicate to weight training; is it okay to do it 3x a week? Or will it not work
    This link says 3x a week. Can you give me a link that says easy strength required 5x a week?
    http://www.strongfirst.com/forums/to...a-non-athlete/

  18. #18
    charlatte987
    Guest

    Dropping Leg Exercises?

    Quote Originally Posted by "tony23":27rtrglk
    This link says 3x a week. Can you give me a link that says easy strength required 5x a week?
    http://www.strongfirst.com/forums/to...a-non-athlete/
    Thanks! I can't post it from my phone, But I got the impression from the article "even easier strength" on dan johns website that it was 5x/ week... Although that was probably just me misunderstanding. Thanks for clearing it up!

  19. #19

    Dropping Leg Exercises?

    Quote Originally Posted by "charlatte987":1eq4ruaq
    Thanks! I can't post it from my phone, But I got the impression from the article "even easier strength" on dan johns website that it was 5x/ week... Although that was probably just me misunderstanding. Thanks for clearing it up!
    Here's a couple more links about Easy Strength. It appears to be geared to football players who want to bulk up.

    http://www.amazon.com/review/R1YSRPF...R1YSRPF75LW5Z6
    http://www.t-nation.com/free_online_...ss_made_simple

  20. #20

    Dropping Leg Exercises?

    Quote Originally Posted by "charlatte987":36tq09uy
    Thanks! I can't post it from my phone, But I got the impression from the article "even easier strength" on dan johns website that it was 5x/ week... Although that was probably just me misunderstanding. Thanks for clearing it up!
    No, you are correct. Dan John's program is 5 days a week. I've done it.

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