Lifting weights

A

Anna1

0
On May 15, 2004 I have phisical test for police officer. I started to train month ago. I am having trouble with lifting weights. I have to lift 90lbs on Universal machine- can some one give me some good points that would help. Another problem that I have is running, I run every day 1.5 mile but I can't get it under 14 minutes- any advice?
Please some one help !!!! I really want to pass this test it means everything to me. My diet is pretty good, no junk foods, and I cut back on carborhatrates, i drink lots of water and I don't eat after 6 pm, I go to bed around 11pm.
 
How far away from the goals are you right now? With less than a month to go you'd probably be better off paying for a personal trainer than doing on your own.
 
I had personal trainer but the only thing he said is to keep going and I'll reach my goal-- I am going but I am not reaching anything
 
here's some advice for reaching goals ... exceed them. What I mean, is that if you have to run 1.5 miles in 14 minutes, go for 1.5 miles in 13 minutes ... that's the only way you will actually ever reach it in 14. And, in the case of running, run hills instead of flat ground and run longer than just 14 minutes ... the harder you challenge yourself, the easier your goal will actually be. Also remember to take a day or two off for recovery ... even for running
 
Thank you for your help, but also what about the weight I'm stuck w/ 60lbs and I can't lift any more and i have to lift 90lbs. on universal machine. I don't understand I gave myself planty of time to reach my goals and I'm not getting any results- why ?
Thank you for your help
 
Hi Anna!

I really don't know what kind of exercise you must do in the universal machine... I'm neither a trainer nor an expert but here goes my 2 cents.

To lift more weight you need more muscle, and for that you need to do weight training and eat. If you do weight training and you don't eat enough it will be difficult to increase your strength. It's important to eat carbs before weight training sessions to give you energy. It's also important to eat carbs and proteins after weight training for muscle/body recover and growth.
In my opinion, to increase strength you shouldn't be too much time without eating. Why don't you eat a snack at 9pm? It's better to eat less in each meal but more often (6 times per day) than cutting down meals...

Don't forget to give time for your muscles to recover between training sessions. Don't train if your muscles are not fully recovered. Muscles grow between training sessions. If you train to often your may overtrain.

Also, there are several ways to try to run away from plateaus. Here are some examples:
- training the muscles in different ways (e.g.: altering your rep/set scheme; or doing different exercises)
- give time for the muscles to recover (drop the weights and them do small increments until you get stuck again; rest more)

I don't know if this helps... Try to get advice from a person with more experience...

Good Luck!!
 
Anna,

What you need is functional strength training. You don't have to grow muscle to get strong. You just need to train differently. One thing that will help you reach your goals and maintain the sort of conditioning you need to do the job is functional strength training with kettlebells.

Doing ballistic lifts with KB's and combining them with a 1/4 mile jog between sets will help decrease your time in the 1.5 mile run. It has been proven time and time again. Many federal law enforcement agencies use this type of training.

Feel free to contact me if you would like more information on this type of training.

Lisa
Kbellinstructor@aol.com
 
Hola...

----- Weight Lifting -----

Alright... First off... to help increase your ability to lift weights you cannot lift the same weight 3 sets of 10 reps... that is a standard just to help someone stay healthy... Since you want to increase your ability to lift, you have to increase your weight each set... so for example... I can easily do 10 bicep curls @ lets say 30 lbs... so what I would want to do is.. My first set should be 35 lbs and get between 8-10 reps... my second set should be 40 lbs and get between 7-9 reps... and my third set should be 45 lbs and get between 6-8 reps... It's hard at first, but you'll get use to it...


----- Running -----

You're doing a great job running, but you do need to push yourself a little more... You taught your body to run 1.5 miles in XX mins... now you have to "nip it in the bud" and tell it to do better... So you could do what like Lisa said with the ballistic lifting w/ running... or you could try doing some interval training... Either with increasing speeds such as 1 min jog followed by 30 sec sprint and do that back and forth for 1.5 miles... or try a treadmill that has the ability to incline....

Hope that helps!!!

DeX

p.s. ~ Keep up the good work!!!! You're almost there!!!!
 
Thank you everyone for your help, I'll keep it post it how am I doing, but thanks to all these tips -I can do it.

Thanks Again
 
Hey Anna:D

I thought of one more thing that you might want to try that I just thought of... "Carbo-Loading"!!!

A lot of athletes I know do this and they say it helps...

After you get done running and lifting weights (for over 45 mins w/ keeping your HR moderately high) drink some sort of fruit juice within 1 hour of working out. Perferable something like grape or orange juice would be great. You could drink powerade, but you will get more carbs from 4 cups of powerade as 1 cup of grape juice.

And then within 1-3 hours after that, eat something that has a lot of carbs... Doing so you'll increase your carb stores giving you more energy... You probably won't "feel" results right away, for some people it just takes longer...

Just another tip I'd share w/ everyone:)
 
You must log in or register to reply here.
Back
Top