# Help me pick a Crosstraining plan. **URL:** \ **Category:** In My Humble Opinion\ **Created:** [December 25, 2017, 7:06pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277 "2017-12-25T19:06:01Z")\ **Posts on this page:** 7\ **Page:** 1
**Author:** ![Quasimodal](https://avatars.discourse-cdn.com/v4/letter/q/57b2e6/32.png) [@Quasimodal](https://boards.straightdope.com/u/Quasimodal)\ **Post date:** [December 25, 2017, 7:06pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/1 "2017-12-25T19:06:01Z")
I’ve become a fairly athletic 35 year old male. I’m actively training for my next half-marathon in March and Full Marathon in May aiming to be close to or beat 4:00 hours. Perhaps a mini-triathalon after that (the shorter ones) I’ve recently completed my 200 hour Yoga Cert. I’m a creative oriented person so I enjoy mindful movement and meditative oriented classes. So in addition to Yoga and the running training, I need to cross train with weights. I will be doing swimming on the weekend, but the last component is weights. I’m in between a few options. I’d put this part of the plan in my routine in between Yoga and running. So a sample week would look like this. Monday - Weights Tuesday - Marathon Group Training Night (Hills, Stairs, Sprints) Wednesday - Recovery Run + Light Yoga and Weights Thursday - HIIT oriented Run (Hills, intervals) + Weights (Maybe light yoga stretch) Friday - Yoga (Power + Yin) Sat - Long Run + Hatha Yoga Sun - Swim + Yin Yoga For the Weights Component - I’m inbetween a few options: 1. Kettlebells- I have a set, know a trainer, and could work toward another cert in this area 2. Crossfit / traditional lifting at a gym - I’m new to this but would be interested in learning 3. An online website like Gymnastic Bodies - Appeals to my sense of learning how to move efficiently and effectively. Mindful like Yoga Any thoughts? Thank you ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [December 25, 2017, 7:32pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/2 "2017-12-25T19:32:41Z")
I would move the Thurs. weights to Friday. More recovery and you can do more justice to the weights. Too much hard activity in a day means something gets shortchanged. When I was still running, my weightlifting tended to emphasize compound moves, lighter weight/high reps and explosive moves. Bench press Jump squats Overhead press Power cleans Rows Deadlift(that one I did heavy and not explosive) If possible, circuit training is an option or bodyweight exercises. ---
**Author:** ![Quasimodal](https://avatars.discourse-cdn.com/v4/letter/q/57b2e6/32.png) [@Quasimodal](https://boards.straightdope.com/u/Quasimodal)\ **Post date:** [December 25, 2017, 7:43pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/3 "2017-12-25T19:43:33Z")
So do you think I could accomplish your routine with Kettlebells? Depending on what I do I may invest in some home equipment. A set of dumbells perhaps for something like a benchpress. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [December 25, 2017, 7:56pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/4 "2017-12-25T19:56:19Z")
> [@Quasimodal](#): > > So do you think I could accomplish your routine with Kettlebells? > > Depending on what I do I may invest in some home equipment. A set of dumbells perhaps for something like a benchpress. I’ve never used (or even seen in real life) kettlebells though I know what they are. The basic principles that governed my lifting were: higher reps for endurance and to minimize muscle mass gain fast movement-even a a slow run, your muscles are contracting faster than when lifting in a standard manner power-useful for running hills and the finishing sprint a strong upper body improves posture, efficiency and delays fatigue ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [December 25, 2017, 10:01pm UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/5 "2017-12-25T22:01:14Z")
What is it you are wanting to accomplish with your resistance component? ---
**Author:** ![Quasimodal](https://avatars.discourse-cdn.com/v4/letter/q/57b2e6/32.png) [@Quasimodal](https://boards.straightdope.com/u/Quasimodal)\ **Post date:** [December 26, 2017, 4:20am UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/6 "2017-12-26T04:20:19Z")
I want to improve my running speed overall, but I will be vain and say I desire some pf the physique that can go along with it. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [December 26, 2017, 4:26am UTC](https://boards.straightdope.com/t/help-me-pick-a-crosstraining-plan/805277/7 "2017-12-26T04:26:01Z")
> [@Quasimodal](#): > > I want to improve my running speed overall, but I will be vain and say I desire some pf the physique that can go along with it. Rule of thumb: you lose 2 seconds per mile per pound gained (fat or muscle).