Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 4th rest day following a run training day…..
Strength training day.
TheETG strength training consists of standardized protocol with heavy weights usually done on the 5th, 11th, 17th days of each month, all year around. Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights
— one leg calf raise = 225 pounds [free weights]
— bench press = 140 pounds [free weights]
— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets
These no weight exercises at home or at the gym……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = reverse jack-knife situps. laying prone, simultaneously raise upper and lower-torso slightly off the ground. 20 reps slowly, 2 sets
TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf