Strength training for endurance athletes

I know when we talked about strength training for endurance athletes, lots of different points of view will show up! Here is my opinion, I did several of strength training, but the one that got me the best results were the ones I used my own body weight. When I used to go to the gym I felt like I was strong but I did gain weight as well (muscle mass “big”), but with my own body weight workouts I felt I got stronger without getting weight, and that for endurance athletes is key! Because you do not want to carry an extra 4 pounds when you run!

Also I notice that own body weight strength training, make the body “look” nicer and more natural. Of course there is time and place to add strength training to your training plan, and you should ask your coach about it!

Here is a few of my favorite exercises, I used the TRX but it can also be done without!

Biceps curl

Shoulder raise

Single leg lunge

Push ups

Burpee

Oblique leg raise

Those are my favorites but there are a lot more exercises! The good think about TRX and using your own body weight is that you don’t only work one specific area, you work your entire body! And of course you can do it any where, specially outside!!! (better than going to the gym)

FEEL GOOD,

RW

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Something to read

I came across with this text (my Brother Edward sent to me) when I first started to train and change my like (from fat to fit, and to quit smoking) and every once is a while I read it! Is something good to read, specially if you are planing your New Years resolution….I hope you enjoy!

“My mother said to me, ‘If you are a soldier, you will become a general. If you are a monk, you will become the Pope.’ Instead, I was a painter, and became Picasso.”

A friend and training mentor once told me, “The secret of the pros is that they train in secret.” For a while that made sense. It seemed that where performance is highly optimized — and where optimization is highly coveted — it would make sense that methodology would be closely guarded.

But secret methodology is the province of world-class athletes; not of participants; nor of enthusiasts. Most people — if sufficiently motivated, and if unemcumbered by lame excuses that they assign to genetics — want to know the secret that distinguishes the pros from themselves. The real “secret” of the fit, the fast and the “talented” is no secret at all; it’s a much harder pill (than genetics) to swallow. And no one will accept it because of what it demands: real commitment in the form of regular, consistent, indefinite practice. And real practice demands devotion.

THE PROS TRAIN. And they train consistently and indefinitely. In other words, they commit.

People love to say that they don’t train (or practice or study…) They think it makes their mediocre performance more impressive. Or they use a hero as an example, saying he or she doesn’t practice either. But the truth is that anyone who becomes really world-class good at anything has devoted a large part of their lives to that thing — often to the exclusion of all else. They may not call it “training” or “practice;” the actual labels are irrelevant. It’s the time spent that counts.

“Practice” and “training” are not timelines and diet plans — although those are effective parts of it. Real training means committing to the process: showing up at the keyboard or behind the lens or in the ring or on the rope, and doing it religiously, even when you’re tired, even when you’ve got nothing to say, even when it’s too cold, too hot, too hard.

People wish they had talent. They see it as a practice-free ticket to crowd-stunning skill. But talent doesn’t exist. “Talent” doesn’t get results; practice and devotion do.

Was Picasso gifted from birth with the talent to become an artistic genius? Or was he gifted with the tenacity to become a genius at anything? As he wobbled down the street on his first bicycle, did his mother see her son’s uncommon ability, or his uncommon focus and determination? What led her to predict that he would be great? Was he out-of-the-womb a brilliant finger-painter? Or was he just stubborn?

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Barefoot/Minimal running shoes, am I ready?

Ok, so I put a few things together that I learned with time to check if you are ready to start running with minimal shoes!

1-if you can, keep big toe on the floor and all the other four toe up:

2-If you can keep 4 toes on the floor and the big toe up:

3- if you can lift your foot of the ground (keeping the heel in touch with the floor) (hard to show on picture, but I tried) more than 15 degrees

If you can do all these 3 things you can get a minimal shoes and start running slowly, like 1/2 to 1 mile a day and start adding more miles slowly. If you can’t do you should start working on strengthening your foot with some exercises that I show below.

1-Play with a tennis ball and try to hold the ball with your toes:

2- grab the towel with your toes like I show in these pictures:

3- calf lift at the gym

4- Get a pair of minimal shoes, preference Vibram FiveFingers and start walking around with them, or walk around barefoot more often.

5- walk barefoot at the beach (sand)

Doing all that, starting slowly, and getting your feet (specially arch) stronger will make you run faster, lighter, pain free and naturally!

It is very important to start slow even if you feel super good (and you will!), but good easy on it, because if you always ran with regular shoes you were running in a “cast and your foot is weak”. So, start building up slowly, get stronger and run free!

Feel Good,

RW

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What people say about RW Training, here is a testimonial…

“Train Smart, Feel Good, Race Faster is the RWtraining motto, and it is true to its word.  I have now been training with Richard for just over a year, and I have never felt better. Over the past year year I have accomplished many feats and I am amazed with the results. My biggest accomplishment has been completing my first ½ Ironman, an accomplishment I never would have thought possible without Richard’s advice, training and encouragement.  The most I have ever done before had been a sprint triathlon and never properly trained for those events. The worst part was I was training but had no Idea what I was doing until Richard set me straight.  Richard sat down with me and put a plan together to achieve my goals and compiled a training plan that met my individual needs.  From nutritional advice to what shoes would best suit my running style Richard was there to provide the necessary advice a novice like me needed.

My ½ ironman accomplishment was not the best part of the RW experience, it was the journey along the way that made his training the best. From my first workout to my first ocean swim every step was a new journey towards Training Smart, Feeling Good and Racing Faster.

The “training smart” helped me to eat better and workout more efficiently and with Richards encouragement I was able to reach heights I never imagined.  As a result I started losing weight, felt muscles in places I never knew existed and ultimately felt better. This feeling carried over into my personal life where I started feeling better not just on the track but more importantly, while hanging out with my family.  Ultimately, the training smart and feeling good let me to race faster than I ever had before. I started posting times in Sprint Triathlons I had never seen before. I received my first trophy at a 5k for a top 3 finish in my age group. I reached my goal of a sub 2 hour marathon and lowered my marathon time by over an hour. The best part is, I am setting new goals for the New Year and am looking forward to seeing what I can do in 2012.

I have all of this to thank as a result of training with Richard of RWTraining. Not only is Richard a great coach, he is an even better person who is always looking for ways to help his athletes. I am fortunate to have him as my coach and recommend him highly to anyone looking to better their life and performance.”

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Why should I have a coach?

1st avoid overtraining! Most people over train a lot, so having a coach you will avoid overtraining.

2nd Train with quality! Having a coach will help you train with quality; a good coach will be able to make sure you train with quality instead of quantity, avoiding overtraining and injuries. I always say, “quality better than quantity”

3rd Work on your weakness! A coach will be able to indentify your weakness and work on. Most people avoid working on weakness because they usually don’t like.

4th Training on the right intensity! Athletes have a tendency to train faster than they should, so when they get to the race they are too tired. Having a coach he will set up your training zones such as heart rate, power, or pace.

5th Organization! A lot of people don’t know when to schedule hard workouts and easy workouts. Also the coach will help you organize your training with you work.

6th Motivation! Training is hard, and we go to ups and down just like in our life so a good coach will give you an extra motivation.

7th Planning a race! A coach will be able to show you the right intensity for the specific race; therefore you will have a better race, have more fun and of course race faster!

Feel Good,

RW

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Improve your run!

Running season is here, lots of marathons and Half Marathons, so here is 3 tips to help improve your running:

1- Go easy on your long runs! Most runners run too fast on long runs and when they get to the race they are way too tired! Your long run pace should be 1 min to 90 sec slower than your goal pace!

2-Run barefoot! Add a few runs barefoot (very little if you are not used to it), get yourself a pair of fivefingers and do the warm up before your speed work, and little by little add some more mileage. That will help you strength your lower legs muscle, will help you to land lighter, and specially will help you stop heel striking!

3-Work on your cadence! No matter what pace you are you cadence should be 180 per min. In order to do that either use a 180bpm music or every once in a while count your steps.

FEEL GOOD,

RW

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Plant Based Clinic

Tomorrow 5pm at Taylor Made Cafe, plant Based nutrition clinic!

$25 per person with delicious dinner include!

See you there!

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Great job in 2011

I just want to Congratulate all RW Training athletes for an amazing 2011 season!!!! RW Training is looking forward for next year!!!

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Tropical Triathlon and Miami International

RW Training athletes rocked at the Tropical Triathlon in Lake Worth, also Eric Blue did a great jog at the Miami International Distance Triathlon in Key Biscayne!

Great job guys!!! Keep it up the good work!

Next weekend RW Training athletes are racing in 70.3 Augusta and Escape to Miami! Good luck guys!!!

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Jeff Annas 5k

Last Saturday (9/10/11) as part of our Saturday brick we did the Jeff Annas 5k.

RW Training athletes one more time had a great performance, with several PR’s, top 3 in their age group. Also we had the female winner overall! Great job athletes!!!!

Going for a ride before the 5k:

The Coach and 1st Female Overall:

After the race…

For more pictures check RW Training on Facebook.

5K results are at: jeffannas5k.com

FEEL GOOD!!!!

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