Pullups!!!

[simmo]

it might be worth doing some long runs, those that are an hour or more in duration, and sticking to a diet. the problem is shedding fat whilst not losing strength through muscle loss, its not easy, however, i think if you carry on with plenty of strength training(bodyweight) as well as endurance work you should find a good balance - this is the whole challenge of commando training, you must train to be strong, fast, well co-ordinated and agile as well as being able to keep running for 30 miles!

[jammin87]

Lodgi, I think if you're seeing good results with your training already, then keep it going. If you want to be doing weights in the gym, then probably stick to heavier weights and low (ie 4-5) reps, as this develops strength, not size. At quite a low body fat %, as you are, to drop weight would probably be losing muscle, and you might notice your pull ups and press ups suffer. To increase pull ups btw, I holding some weight between my legs helper, 6-10 kg. You do less but you're helping the muscles specifically for pull ups develop, so if you do them on/off with weights, you might notice changes. Someone to give you a slight lift when you're starting to fail will help too, it's not cheating if that's not your all out count, just developing. I think sizing down would have helped me a bit for running, but I might have suffered in other areas, I don't think my pull ups would have gone up. Not sure if this will help or not. Just you're going to need a lot of strength to hoist even 13st up, so losing out on your upper body to aid running might not be the best.

[lodgi]

Lodgi, I think if you're seeing good results with your training already, then keep it going. If you want to be doing weights in the gym, then probably stick to heavier weights and low (ie 4-5) reps, as this develops strength, not size. At quite a low body fat %, as you are, to drop weight would probably be losing muscle, and you might notice your pull ups and press ups suffer. To increase pull ups btw, I holding some weight between my legs helper, 6-10 kg. You do less but you're helping the muscles specifically for pull ups develop, so if you do them on/off with weights, you might notice changes. Someone to give you a slight lift when you're starting to fail will help too, it's not cheating if that's not your all out count, just developing. I think sizing down would have helped me a bit for running, but I might have suffered in other areas, I don't think my pull ups would have gone up. Not sure if this will help or not. Just you're going to need a lot of strength to hoist even 13st up, so losing out on your upper body to aid running might not be the best.

I'm not worried about my upperbody in the slightest, my abs are all ready up to scratch and my pull ups are coming along, I feel a lot stronger with pull ups after doing RGJ's pyramid for only one week:

1 Pullup
2 Pressups
3 Situps
2 Dips
2 Pullups
4 Pressups
6 Situps
4 Dips
3 Pullups
6 Pressups
9 Situps
6 Dips
4 Pullups
8 Pressups
12 Situps
8 Dips
5 Pullups
10 Pressups
15 Situps
10 Dips
6 Pullups
12 Pressups
18 Situps
12 Dips
5 Pullups
10 Pressups
15 Situps
10 Dips
4 Pullups
8 Pressups
12 Situps
8 Dips
3 Pullups
6 Pressups
9 Situps
6 Dips
2 Pullup
4 Pressups
6 Situps
4 Dips
1 Pullup
2 Pressups
3 Situps
2 Dips

But it's my 3 miler thats not making much progress. My best time I made 2 weeks and a day ago. It was 22mins 1 sec. Since then I've done a 10k race, 2 hill sprint sessions, and numerous 3-5 milers, training 5 days a week. Yet, yesterday, after sundays rest day, I could still only manage 22mins 10secs and that was balls out. I can't understand why I wasn't faster, after 9-10 training sessions between the pb and yesterdays run, then a days rest before yesterdays timed run.

When I first started, I was running 3 miles in about 26 mins, so I suppose I have made progress, i want to be hitting 21mins without going absolutely balls out.

It's just I dunno if losing some weight would actually help me. I'm sure it was KJ edwards who said he was similar build to me yet hitting 18 odd mins for 3 miles.

[simmo]

mate im sure it will come, be patient, im the same, get p*ssed off if my run times dont come down every session, remember if youre training hard all the time the muscle fatigue might mask the advances being made in your leg speed, dont kick the a*rse out of the speed training, two sessions a week max, they take a lot out of you and it takes a while to properly recover from them

[KJ-Edwards]

Lodgi mate, it is not best to compare to others as they have probably been training for longer, and some people are natural born runners.
I notice you mention about me and you being the same build, and getting 18 odd minute 3milers. To be frank i have only been really running since August, i have skated for the past 5 years, so maybe some of my stamina and leg power is from that.

With your 3milers try and have interval sprints, i fount that it cut my time down by far. Now when i run my 3milers, i run about 200metres or so, and sprint 100metres full throttle, and yeah it hurts like f**k, but you are not going to get better without putting that pain barrier to shame(if its not hurting its not working).

Just keep at it lodgi and have hard sprint intervals in your run.

Thats all I can say really mate, i hope this helps you.

Kyle (KJ)

[lodgi]

Cheers for the advice KJ and the rest of you. I started running about the same time as you, but I was a bit overweight when I did and had zero fitness at the time. The skating must have helped you there.

I know it will come, i'm not getting down about it or anything, it's just I want it to come as quick as possible if you get me. Hopefully i'll be a good load carrier when it comes to tabbing.

[KJ-Edwards]

yeah mate, just keep at it and you will be a machine in no time hahaha

Kyle.

[rgj-rifleman]

I feel a lot stronger with pull ups after doing RGJ's pyramid for only one week

cheers mate nice to see its working for you

RGJ-Rifleman

[rgj-rifleman]

Lodgi, i had the same problem with the running and still do, i am now running 5-6 times a week to make progress. After your first two months your body will have gone thorugh the transition and you will see some mega changes. Try doing some long distance work. Doing a fast 5k all the time or doing 5 k's is going to get your body used to doing anorobic training. When it comes to doing long distance after youve done hell loads of these and got your time to the 21 mins your heartrate will be at an all time high which is an all time low in training cases. My heartrate now stays at the 190 - 200 mark at slightly fast speed, 8:00 pace say.

Try the long stuff to bring the times down as now i have trouble with keeping my heartrate low.

RGJ-Rifleman

[rgj-rifleman]

sorry for 3rd post ina row but yeah got to agree with you KJ, them full throttle sprints are diamonds at opening the lungs and getting the blood round. Definetly a good form of training when doing your runs

[lodgi]

sorry for 3rd post ina row but yeah got to agree with you KJ, them full throttle sprints are diamonds at opening the lungs and getting the blood round. Definetly a good form of training when doing your runs

I do a long(ish) run about once a week. It's normally between 5 and 7 miles. Most of my runs are 3-4 miles, with a 3 miled timed run once a week, and a hill sprints session.

Yeah RGJ, I'm currently doing your pyramid after every run. It's so simple I can remember it in my head, and it really gets your triceps burning. By the way, you don't time yourself doing it do you? I don't tend to rush through it, I prefer to go steady to try and get as many pull ups as I can.