the running powerlifter

running fast, lifting heavy, & everything in between

The Breakdown: How I train for running and powerlifting, simultaneously

The Breakdown: How I train for running and powerlifting, simultaneously

So I've talked about why I enjoy practicing powerlifting and running simultaneously, but now let's talk nitty gritty about the how. Before I get into it, let me just say: it is possible to progress in both training styles at the same time (just look at this Bodybuilding.com article!). However, I do find myself fluctuating my focus towards one if I have an upcoming event, so my training schedule is fluid. As well, I will admit balancing lifting + running was easier when I was focusing on bodybuilding-style lifting (lower weight, higher reps relative to powerlifting style training) versus powerlifting, but I enjoy the challenge of training powerlifting style while running.

My goals for concurrently powerlifting and running are:

  1. gain strength and muscle
  2. maintain and/or decrease average running pace
  3. maintain and/or improve endurance ability

Below is an example of what a typical training-week schedule looks like for me when equally focusing on running and powerlifting. Recovery is imperative to progress, or even maintain, in either training style. Recovery time may vary from person to person. That being said, here's an example of a typical training week for me...

The Breakdown

  • Monday: Body-building style leg workout OR REST, dependent on need
  • Tuesday: Speed Mile and/or ~20 minute HIIT workout + Powerlifting Workout (Full or Upper-Body Focused)
  • Wednesday: REST
  • Thursday: Body-building style leg workout + Powerlifting Workout (Upper-Body Focused)
  • Friday: Speed Mile and ~20-minute HIIT workout OR moderate-paced 3-5 Mile Run OR REST, dependent on need
  • Saturday: Powerlifting Workout (Full-Body Focused)
  • Sunday: Long Run

Now you may be wondering - what do you mean by "Body-building style leg workout" and "Powerlifting Workout." Well, I get my body-building style leg (and other) workouts inspirations from bodybuilding.com articles, then tend to create my own. And as for the "powerlifting workouts," I go to a powerlifting-focused gym and the gym owner/coach programs my workouts. I highly suggest this if possible, as lifting heavy can be dangerous and having a well-informed coach to guide you through powerlifting programming is very helpful.

Moral of the Story: Lifting heavy weight and running fast/long miles is NOT mutually exclusive! They can be done together. If done right, you can and will see progress in both arenas. The key is: find your balance and structure your workout schedule so that you maximize recovery (trust me, you'll need the recovery time!).

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