Big Guy Help

[wrestlepsu99]

10/3/2009

6'3 248 lbs

1.5 Mile run in 13:28

This interval stuff works.

As for the diet, it's south beach focused. Good carbs only and minimal ones at that. Mostly all lean protiens, salads and lots of veggies.

[JoetheGI]

Stick with it!

I've been running for damn near 20 years now as part of my job, and I have had quite a few men that were on the "large powerful" side of the room as opposed to the lean "built for speed" side as I am. To help these guys, I use some of the same techniques you are currently using.

I mix aerobic exercise events with anaerobic events based on the individuals heart rate, and do a 3/2 ratio on a weekly basis. 3 aerobic, 2 anaerobic.

Bone up on your training heart rates, ie, what is YOUR maximum, and what is your cut off for aerobic vs. anaerobic activity. This is CRUCIAL in determining whether you are training hard enough, or over training based on your particular goals.

Sustained aerobic exercise with a min of 20 mins and a goal of 30-40 mins will strengthen your cardio system, provide you with endurance, and will help jump start your metabolism and burn fat. An example would be a jog, bike, or whatever that keeps you at about 70% ish of your max heart rate.

I used primarily runs and ruck marches as our aerobic events and never did anything less than 20 mins. My goal was to burn off the fat, and increase the endurance of the big dudes, and it works.

For the anaerobic events, my favorite technique is the interval run. While maintaining a pace in the lower aerobic level, run intervals at a pace that gets your heart up to an anaerobic level, than bring it back down to the aerobic level. These techniques help with speed, and there are countless ways to do them. In time you will be able to run further distances at an anaerobic rate, which will help you meet your 1.5 mile run time goals.

The last thing I'd do with the boys is to pace them on their runs. We do a 2 mile run, and many folks make the mistake of not having a plan for their run and either burn themselves out, or finish slower than they could have. Always start out at a comfortable pace and allow yourself to warm up, than during the middle of the run, pick it up a notch, and find the distance at the end that you can pick it up a notch further to finish strong. Only YOU can figure out what your best pace is, and when and how much to pick up.

Your heart rate is the key to successful training, AND having the intestinal fortitude to push yourself when your heart is telling you "you need to go faster".

With a good combination of aerobic and anaerobic events, you WILL make great progress and kick that 1.5 mile run square in the ***!

[JRT6]

Well how did everything turn out?

[Citicop]

JRT-

The OP has not logged on since the day he started this thread, so I don't know if he'll see how concerned you are about him...



-Citicop.

[Joeyd6]

I am thinking the dead don't want to be disturbed. Closing the thread.