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Post by Ryan on Nov 2, 2015 12:05:36 GMT -5
Guys (and any girls who might be out there...), I need help with a topic somewhat alien to me:
My wife, who was a triathalete and a fairly accomplished one at that, has turned her competitive attention to rucking. For those who dont know, this is an activity that basically simulates military/soldier foot training for deployment purposes. The athletes load up a weighted rucksack and are basically ushered through a bootcamp regimen that can span over 20 miles and up to 24hrs in duration. My wife just completed a "tough ruck" which was 20 miles in 12 hours with a 35lb-loaded ruck sack. She was one of only 2 or 3 females in her group of 15 athletes. She is signed up for the toughest of tough ones of these events which is next Feb at Fort Bragg, and it spans 24hrs. They tell you to bring cab fare because if you dont last, you're stuck there. lol
So, to my question: She has a VERY tough time incorporating weight training into her training regimen in general because she just hates lifting weights in a gym sense. So she got the idea, knowing that weight training is important because becoming stronger makes everything easier, to start training for a PL meet to keep her focused in weight training, thinking if I have something event-specific to train for, I'll hit it hard, and she will.
My concern is that she might not be approaching this from the right angle because simply put, I dont think the 1rm strength focus of PLing translates well to preparing for a longer-term goal of getting better at an event that focuses mostly on stamina (cardio, muscular and mental).
Essentially what Im asking is whether I should go along with what she's suggesting and train her for a PLing meet myself, or stop her in her tracks and let her know that there's probably a better strength training solution for her out there than one that focuses on 1rm strength, when her event choice has nothing to do with that sort of strength track.
Any guidance is appreciated.
Thanks,
Ryan
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Post by 3speed on Nov 2, 2015 16:38:40 GMT -5
Ryan, for what it's worth... There are quite a few structured research studies which prove that low load resistance training is superior to high load training to develop muscular endurance. However, these studies were, almost exclusively, of men. I have trained quite a few women in the sport of powerlifting over the years. The most important thing I learned from fumbling through training the first one was that she wasn't a small guy. By that, I mean, contrary to what most people want to tell you, women have to train differently than men do and that might work in your favor here. The first thing I realized was that women can train reps much closer to their 1rm than men can - they have more rep endurance close to their max than we do. If you can keep her alternating between 3, 5 & 8 rep maxes, she should be able to increase her strength and her strength endurance both of which should be beneficial to her rucking as well as being just a short ramp-up away from hitting a powerlifting meet. She is obviously already better trained than most of us could hope to be. I'm not in any way suggesting she isn't training hard enough, but you might find the following article insightful toward her training - particularly the first study mentioned. www.reddit.com/r/Fitness/comments/3j0fer/studies_suggest_most_people_dont_work_hard_enough/The trick to success is that, for her, those rep max sets should be true rep max sets - not perceived max sets. Just my 2 cents... |
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Post by Ryan on Nov 2, 2015 16:47:04 GMT -5
Ryan, for what it's worth... There are quite a few structured research studies which prove that low load resistance training is superior to high load training to develop muscular endurance. However, these studies were, almost exclusively, of men. I have trained quite a few women in the sport of powerlifting over the years. The most important thing I learned from fumbling through training the first one was that she wasn't a small guy. By that, I mean, contrary to what most people want to tell you, women have to train differently than men do and that might work in your favor here. The first thing I realized was that women can train reps much closer to their 1rm than men can - they have more rep endurance close to their max than we do. If you can keep her alternating between 3, 5 & 8 rep maxes, she should be able to increase her strength and her strength endurance both of which should be beneficial to her rucking as well as being just a short ramp-up away from hitting a powerlifting meet. She is obviously already better trained than most of us could hope to be. I'm not in any way suggesting she isn't training hard enough, but you might find the following article insightful toward her training - particularly the first study mentioned. www.reddit.com/r/Fitness/comments/3j0fer/studies_suggest_most_people_dont_work_hard_enough/The trick to success is that, for her, those rep max sets should be true rep max sets - not perceived max sets. Just my 2 cents... Great feedback. Thanks Woody. |
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Post by osu122975 on Nov 4, 2015 7:24:47 GMT -5
Dynamic work on the squat. Multiple sets w/ one minute rest. No need for bands/chains garbage. Find a weight that is light enough to allow good form every rep but heavy enough to elicit strength gains. It will take some experimenting to find the right weight. She will absolutely gain explosive strength and endurance strength w/ the short rest periods. If you were able to put a percentage on it, I'd say 65-70% and start there.
I think the dynamic work would appeal to her because of the shorter rest periods and she'd get thru the workout faster.
Just my two cents as well.
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Post by Ryan on Nov 4, 2015 8:06:31 GMT -5
Dynamic work on the squat. Multiple sets w/ one minute rest. No need for bands/chains garbage. Find a weight that is light enough to allow good form every rep but heavy enough to elicit strength gains. It will take some experimenting to find the right weight. She will absolutely gain explosive strength and endurance strength w/ the short rest periods. If you were able to put a percentage on it, I'd say 65-70% and start there. I think the dynamic work would appeal to her because of the shorter rest periods and she'd get thru the workout faster. Just my two cents as well. Very good. Almost like circuit training but contained to the squat, right? |
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Post by dbunch on Nov 4, 2015 8:12:22 GMT -5
I’m going to come at this from a completely different angle and say I think it is a fantastic idea. It will help her get stronger for all the reasons mentioned by 3speed and OSU but also you get to train with your wife and you could compete together (assuming I read your post correctly and it was he plan to compete)
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Post by osu122975 on Nov 4, 2015 11:25:55 GMT -5
Dynamic work on the squat. Multiple sets w/ one minute rest. No need for bands/chains garbage. Find a weight that is light enough to allow good form every rep but heavy enough to elicit strength gains. It will take some experimenting to find the right weight. She will absolutely gain explosive strength and endurance strength w/ the short rest periods. If you were able to put a percentage on it, I'd say 65-70% and start there. I think the dynamic work would appeal to her because of the shorter rest periods and she'd get thru the workout faster. Just my two cents as well. Very good. Almost like circuit training but contained to the squat, right? Yes. It's one aspect of Westside that no one really knows about. Everyone thinks its 24-7 doing 10x2 at 50%. Their offseason is huge volume up to 30+ sets. They do it for times as well, like 20 sets for time. |
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Post by lift4him on Jan 25, 2016 4:13:08 GMT -5
There is an inexpensive ebook called tactical barbell that talks about this very thing. It's pretty good.
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Post by Ryan on Jan 25, 2016 11:45:19 GMT -5
There is an inexpensive ebook called tactical barbell that talks about this very thing. It's pretty good. Thanks. I'll check it out. |
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