PRIME TIME STALEY 7-26-05

Greeting from Sunny Redondo Beach CA where it’s a LOT cooler than Phoenix!

I’ll be here for a few hours this afternoon so please let me know if I can help anyone out…

Thanks- I have one. When I train chest, I find it much easier to get a pump in my left pec, and it is also more developed.
2/3 of my chest work is with dumbbells, so more unilateral work doesn’t seem to be the answer.

I have noticed that I get a bit sore in the right side of my traps, so perhaps this is hindering things? Similarly, when I do biceps curls, my right shoulder kinda ‘shrugs’ when I curl the weight, whereas my left side stays perfectly in form.

Thanks!

Sir,
What would your recommend as a training (running\lifting) program combination for someone that needs to run their best 1.5mile linear run.

I’ve had nothing but problems finding advice for that distance, esp with a lifting program attached to it.

I’m planning to have 2 lower body lifting days for the offseason. What I have is one day I’m doing the muscles on the front part of my leg, and muscles on the back part of my leg on the other day. I was just wondering which excersies you would recommend that would be best for a transfer over to sprinting?

I’m going to guess that you have an unstable shoulder. I’d see a good ortho if I were you…

[quote]Augustus wrote:
Thanks- I have one. When I train chest, I find it much easier to get a pump in my left pec, and it is also more developed.
2/3 of my chest work is with dumbbells, so more unilateral work doesn’t seem to be the answer.

I have noticed that I get a bit sore in the right side of my traps, so perhaps this is hindering things? Similarly, when I do biceps curls, my right shoulder kinda ‘shrugs’ when I curl the weight, whereas my left side stays perfectly in form.

Thanks![/quote]

I’d instead suggest splitting it one of two ways:

Day One: Hip dominant

Day Two: Knee dominant

Or…

Day One: Unilateral

Day Two: Bilateral

Focus on squats of all types, lunges, step ups, RDL’s, and O lifts

[quote]KingsRevenge wrote:
I’m planning to have 2 lower body lifting days for the offseason. What I have is one day I’m doing the muscles on the front part of my leg, and muscles on the back part of my leg on the other day. I was just wondering which excersies you would recommend that would be best for a transfer over to sprinting?[/quote]

Hi Charles

I can’t seem to get a good solid answer on the best way to prevent pulling a bicep tendon during heavy deadlifts. Do you have any suggestions / tips ?

Hi mate,

do you use any Tabata drills with your boxers?

I do 2x 3min rounds split into 20sec on 10 off. I do this 3x aweek. Should i do more or is this near the limit?

Thanks, Englishman

I’m not working with any boxers currently, but I have used tabata-like protocols with those clients who needed better short-term endurance and/or those who had body comp issues

[quote]englishman wrote:
Hi mate,

do you use any Tabata drills with your boxers?

I do 2x 3min rounds split into 20sec on 10 off. I do this 3x aweek. Should i do more or is this near the limit?

Thanks, Englishman[/quote]

It’s either a technique issue and/or a physiological issue (prior and/or current injuries). If you were my client, if an initial assessment didn’t reveal the problem, I’d send you off to the orthopod for a disgnosis. I’d guess that you have a tendon injury that get continually re-aggravated when you pull. get yourself checked out OK?

[quote]marcus_aurelius wrote:
Hi Charles

I can’t seem to get a good solid answer on the best way to prevent pulling a bicep tendon during heavy deadlifts. Do you have any suggestions / tips ?
[/quote]

Staley,
I one of your recent Prime Times you were asked about training with heavier weighted gear than used in competition. I believe part of your answer mentioned bikes.

Are the benefits being shown about training using a heavier bike. Specifically, for longer races my bike can be equipped with 4-5 waterbottles. On shorter rides I only use two, so I was considering filling the other 3 with sand or a material heavier then water.

Any thoughts as to whether this would carry over in a positive way?

Thanks,
TriGWU

PS Lookin forward to the Bootcamp :slight_smile:

Well, I’d recommend an interval-based program for starters. Without knowing specifics to your situation, try .5 mile intervals, and keep the pace high? 90% or better of your target 1.5 mile pace. Whether or not you can maintain that pace will determine whether or not you do additional repeats, and it will also determine optimal freqency. Hope that gets you off in the right direction…

PS: As for weights, the runs are your primary activty, the weights are secondary and will play a lesser role, especially over the short term. Seek good training economy in your lifting? maybe 3 days a week, 3 lifts per session, 3-5 sets of 3-5 reps per set/per exercise, and focus on big structural lifts such as O lifts, squats, presses, etc

[quote]gobbla wrote:
Sir,
What would your recommend as a training (running\lifting) program combination for someone that needs to run their best 1.5mile linear run.

I’ve had nothing but problems finding advice for that distance, esp with a lifting program attached to it.[/quote]

You can use that approach, or you can ride hills and/or use lower gearing. I’m not a cycling coach but these concepts do work when applied intelligently

[quote]TriGWU wrote:
Staley,
I one of your recent Prime Times you were asked about training with heavier weighted gear than used in competition. I believe part of your answer mentioned bikes.

Are the benefits being shown about training using a heavier bike. Specifically, for longer races my bike can be equipped with 4-5 waterbottles. On shorter rides I only use two, so I was considering filling the other 3 with sand or a material heavier then water.

Any thoughts as to whether this would carry over in a positive way?

Thanks,
TriGWU

PS Lookin forward to the Bootcamp :slight_smile: [/quote]

Hi Charles

Actually, I don’t have an injury (at least not yet). I am just thinking of going heavier ie. > 450 lbs (which is heavy for me) and I want to minimize my changes of getting this injured.

I myself have never had it but I’ve been scouring forums and found many ppl who complain of this – hence a proactive measure on my parts.

Thanks

[quote]Charles Staley wrote:
Well, I’d recommend an interval-based program for starters. Without knowing specifics to your situation, try .5 mile intervals, and keep the pace high? 90% or better of your target 1.5 mile pace. Whether or not you can maintain that pace will determine whether or not you do additional repeats, and it will also determine optimal freqency. Hope that gets you off in the right direction…

PS: As for weights, the runs are your primary activty, the weights are secondary and will play a lesser role, especially over the short term. Seek good training economy in your lifting? maybe 3 days a week, 3 lifts per session, 3-5 sets of 3-5 reps per set/per exercise, and focus on big structural lifts such as O lifts, squats, presses, etc
[/quote]

mr staley,

it’s simply for our annual PT test. I’ve been able to max out 1min pushups, 1min situps, and waist for the past two years but fell just short of the 1.5m run. 1 second to be exact!

I don’t really plan on training again for it untill 4 months out, but as said it’s a peculiar distance to really shoot for. I don’t seek to cut corners and look for miracle snake oil pills, but I don’t want to waste my time training in a way that won’t have any carry-over either.

When the training shifts back to that direction I’ll deffinately heed your advice.

thank you again

Coach, here’s a tough one for you (well, maybe not for YOU).

Bulgarian squats: Quad dominant or hip dominant?

Charles,

Could you have the female who sets up the Conference Calls e-mail me? Thanks!

Stay strong
MR

mikerob022@yahoo.com