[Joshuaousley]

Originally Posted by JonLeTocq

Unless you can pistol squat a very large kettlebell for reps, you don't need big squat racks or anything like that!

Pistol Squats hurt my knees quite a bit and just feel unnatural. I may just need time to adjust to them which I may try, but it doesn't feel natural for my body to do this.

Originally Posted by wil58

If you really love running you will always have the slim look around the chest/shoulders that joggers have. It doesn't mean you can't keep your strength, provided you continue lifting.

I actually have a larger chest while running 30+ miles a week. I do believe this is mostly genetics and this is by far the easiest place for me to become stronger and grow muscle.

Originally Posted by Phaedrus49er

1. Core Performance - With as much running as you seem to do, this will go a long way to keeping the joints and ligaments healthy while stabilizing and preventing injury. This does include squats and deadlifts, but not at hypertrophy protocols, or you can sub out those lifts for something comparable.

2. Anything by Ross Enamait - His stuff is gear more toward combative and fight conditioning (not fight training), and his presentation is very adaptable (add more strength work, substitute one conditioning day for a run, etc), and the interval work will only help your distance running. The other thing is that his stuff is geared heavily toward working out at home, so minimal equipment, meaning no prescribed squats, deads, etc.

Very interesting programs that I just might have to try out. I haven't tried anything like this before, but it looks like that these programs have a high intensity.

Originally Posted by JonLeTocq

My own training is based around my Intense Conditioning methods which combines, strength and power exercises using isometrics, kettlebells and plyometrics as well as medium runs (5k) but mainly 400-800m intervals.

This enables me to optimise conditioning levels and build strength whilst keeping body fat below 10% - serves me well enough!

When you say you love running, do you mean long runs or just the act of running?

I love long runs, but there is something about sprinting once or twice a week that just brings an intensity that I like to have in a workout. But a body fat below 10% is a main goal of mine as well. But I have hit the 15% body fat and I stay between there and 16%. Any pointers from anyone on what exactly I need to be doing. Workout of what I have been doing will be shown below.

Workout A

1. Clean to Front Squat = 5x5
2. Bench Press = 5x5
3. Weighted Pullup = 7x3
4. Plank to Side Plank to Side Plank to Plank = 60sec each no rest.

Workout B

1. Clean to Front Squat = 5x5
2. Incline Press = 5x5
3. Weighted Chinups = 5x5
4. Glute Raises = 2x20
5. Weighted Dips = 3x8