Workout Tips

Ramp Up Your Strength and Cardio

Follow this formula to lift heavier and run farther for optimal training results.

Barbell Deadlift

“Runners don’t lift heavy. And heavy-lifters don’t run.” Whoever first came up with this ass-backwards theory needs to be slapped. Sure, I’ll admit, to be the best in the world at something requires precise dedication and specificity. But that’s not what we’re talking about here; we’re talking about being strong and fast at the same time.

Running promotes blood-flow, which carries oxygen and nutrients. Running improves breathing and circulation, speeds up recovery & lactic acid dissipation, and can even lead to more energy. Functional heavy lifting has its benefits too: improved joint and bone density, improved muscular system, increased testosterone for males, and explosive hip extension. If you really look at it, running provides to the body what slow heavy lifting does not and vice versa. Why would you want to neglect one of these pathways?

It’s a proven fact that “anaerobic training translates aerobically but the inverse doesn’t necessarily apply.” With that being said, a runner would be a fool to simply run mile after mile in an attempt to gain any strength or power. In fact, according to this rule, the heavier the anaerobic capacity is, the more improved the aerobic capacity can be as well. That’s not to say that a 500lb. deadlift equates to a 5min mile, but if u look at it this way: Running miles after miles won’t necessarily help your 100m sprint. However, running 100m sprints should help you get up to at least a respectable mile time. Same thing for weightlifting: a 500lb. 1RM deadlifter will rep out 275lb. far easier than someone who’s worked up to 275lbs. for reps as the top of their programming weight.

Why is this? Because hip extension is hip extension! Running requires an initial charge in the hamstrings and throws into the hips. Running (especially in a pull-dominant position, like POSE Method) is no different than a deadlift. In fact running a mile is no different than the hip extension of 1000 mini deadlifts (each step). “Pull through the hamstrings.” That cue can apply to both movements: running or deadlifting. And that is why runners should be powerful deadlifters, and deadlifters should be powerful runners.

man running

Position techniques to think about while running

- Each step is initiated with a pull through the hamstring and extensions translated into the hips, step by step as you go (don’t push off the quad unless you are sprinting)
- Chest up, eyes up
- Slow deep breathing (fast, rapid breathing will only make you more tired)

Position techniques to think about while deadlifting

- Begin the pull through the hamstrings and translate extension into the hips
- Chest up, eyes up (lead with the chest)
- Huge deep breath before the pull. Your breath = your oxygen = your energy

It’s crazy how similar they both are to each other. Yet, lie on completely different ends of aerobic/anaerobic capacity.

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