Great video, I’m in nz too, parkrun obsessed and a gym junkie, I’m spending a bit of time trying to perfect hybridising them both too! So good to see videos like this, especially when I recognise some of the runs you’re doing!
Wow that’s great! NZ is such a great country to fall in love with running. I did the Christchurch and Napier parkrun during my time there - glad you enjoyed the video thanks for the support!
In your next video would you give a detailed lifting/running split, also what’s your opinion of combing lifting and tuning in the same workout (when pushed for time)?
Will try my best; and guess it depends on your goals. If they are to just get generally fitter or burn fat that’s fine. If aims are to get faster or lift heavier than it’s better than not running or not lifting but naturally bigger compromises in training lead to bigger compromises in outcomes. If going to do double training sessions in one day with main focus being to get stronger and faster best to split running and lifting workouts by 6 or more hours with a few meals in between. Whatever you choose working out is better than being sat on sofa doing nothing! 👊🏼
if your increasing your sets weekly by say 1 at what point would you adjust this, would you increase your sets to a certain number test your 1rm and then restart the whole process with a new percentage?
I agree fully with keeping most of your running at a lower intensity however where I stray slightly from your view is in your approach to strength training. Do you think it would make sense to keep the intensity and weights high but minimise the strain on your CNS and joints by lowering total weekly sets and reducing momentum on lifts? My thoughts would be that by training at 60-75% of 1RM for most of your volume one wouldn't develop the adaptions necessary for optimal strength?
Hey man thanks for your thoughts. I guess what I meant in this video is that low intensity work helps build foundations of strength and endurance and should form the majority of your training. It wouldn’t be the way I would prepare in the immediate lead up to say a powerlifting competition or a 5k competitive race where you might want to ‘peak’ (taper volume whilst working at higher intensities) and take advantage of that accumulated volume. You definitely have a point that less sets/reps would help minimise strain on CNS. My view would be that working at higher intensities consistently with less sets/reps might be more helpful when trying to MAINTAIN a certain level of strength and minimise overall fatigue whilst trying to push the other discipline e.g building running pace/volume. I think my point is that you’re only going to get stronger one way - which is by gradually increasing volume over time however you do that. So higher intensities less sets/reps eventually has to turn to higher intensities FOR MORE SETS/REPS if the aim is to get stronger, which is where I would worry about higher risk of injury/burnout if continued for long periods of time alongside significant running mileage.
Usually 2-3x a week for me. For sure you can make progress even training twice weekly. Best to focus on compound lifts as get the most bang for your buck and make sure you’re trying to build volume week on week. The more frequently you train the quicker strength gains will come (up to a point) and easier it is to fit in higher volume training but as a beginner 2x a week is more than enough to make gains. You’ll be hitting 225 in no time dude 👊🏼
I think your resistance training has organically evolved into a pretty standard intermediate-advanced periodized bodybuilding/hypertrophy style where you use volume to drive progressive overload rather than purely load. Makes total sense to me for maximizing your stimulus to fatigue ratio and minimizing injury risk. My only advice is to consider whether you would benefit from taking a deload once every 4-10 weeks.
Really good point. All too easy to keep pushing training week on week without a break and then wish you had taken a deload when you pick up annoying minor injuries - will definitely be scheduling these in 👍🏼
Great video, I’m in nz too, parkrun obsessed and a gym junkie, I’m spending a bit of time trying to perfect hybridising them both too! So good to see videos like this, especially when I recognise some of the runs you’re doing!
Wow that’s great! NZ is such a great country to fall in love with running. I did the Christchurch and Napier parkrun during my time there - glad you enjoyed the video thanks for the support!
Really loving your content 😊
Thanks for the support! 😁
you achieve both strength, hypertrophy, and conditioning gains all at the same time. It takes longer but it's worth it.
Would love to see a multi part series of you converting the garage into a gym 🏋️
Oh mate… you read my mind 😂
I ran a half marathon today and had to drop weightlifting to train for it glad to know I don't have to
Great video 🎉
Thanks!
In your next video would you give a detailed lifting/running split, also what’s your opinion of combing lifting and tuning in the same workout (when pushed for time)?
Will try my best; and guess it depends on your goals. If they are to just get generally fitter or burn fat that’s fine. If aims are to get faster or lift heavier than it’s better than not running or not lifting but naturally bigger compromises in training lead to bigger compromises in outcomes. If going to do double training sessions in one day with main focus being to get stronger and faster best to split running and lifting workouts by 6 or more hours with a few meals in between. Whatever you choose working out is better than being sat on sofa doing nothing! 👊🏼
if your increasing your sets weekly by say 1 at what point would you adjust this, would you increase your sets to a certain number test your 1rm and then restart the whole process with a new percentage?
I agree fully with keeping most of your running at a lower intensity however where I stray slightly from your view is in your approach to strength training. Do you think it would make sense to keep the intensity and weights high but minimise the strain on your CNS and joints by lowering total weekly sets and reducing momentum on lifts? My thoughts would be that by training at 60-75% of 1RM for most of your volume one wouldn't develop the adaptions necessary for optimal strength?
Hey man thanks for your thoughts. I guess what I meant in this video is that low intensity work helps build foundations of strength and endurance and should form the majority of your training. It wouldn’t be the way I would prepare in the immediate lead up to say a powerlifting competition or a 5k competitive race where you might want to ‘peak’ (taper volume whilst working at higher intensities) and take advantage of that accumulated volume. You definitely have a point that less sets/reps would help minimise strain on CNS. My view would be that working at higher intensities consistently with less sets/reps might be more helpful when trying to MAINTAIN a certain level of strength and minimise overall fatigue whilst trying to push the other discipline e.g building running pace/volume. I think my point is that you’re only going to get stronger one way - which is by gradually increasing volume over time however you do that. So higher intensities less sets/reps eventually has to turn to higher intensities FOR MORE SETS/REPS if the aim is to get stronger, which is where I would worry about higher risk of injury/burnout if continued for long periods of time alongside significant running mileage.
How often do you lift a week? Can you reach decent numbers strength training full body compounds twice a week? My front squat is only 165
Usually 2-3x a week for me. For sure you can make progress even training twice weekly. Best to focus on compound lifts as get the most bang for your buck and make sure you’re trying to build volume week on week. The more frequently you train the quicker strength gains will come (up to a point) and easier it is to fit in higher volume training but as a beginner 2x a week is more than enough to make gains. You’ll be hitting 225 in no time dude 👊🏼
I can't do Parkruns AND train for an ultra at the same time....
I think your resistance training has organically evolved into a pretty standard intermediate-advanced periodized bodybuilding/hypertrophy style where you use volume to drive progressive overload rather than purely load. Makes total sense to me for maximizing your stimulus to fatigue ratio and minimizing injury risk. My only advice is to consider whether you would benefit from taking a deload once every 4-10 weeks.
Really good point. All too easy to keep pushing training week on week without a break and then wish you had taken a deload when you pick up annoying minor injuries - will definitely be scheduling these in 👍🏼
All GPs should be conversant in Parkrun PBs
Agreed!