Ankle Weights

[Zer0]

How would Ankle Weights do? Do they increase speed, leg endurance, etc? Would they benefit you in BUD/S?

[M4A1Carbine]

First off I don't have any 100% proof for what I am about to say, but I can give you some advice of my own from common knowledge.

First off..


Do they increase speed


Thats a good question. There are certain muscles in your legs called , Fast-twitch muscle fibers. Not being racist, but it is proven that black people tend to generically have an extra fiber compared to other ethnicities. This is why they are predominantly faster. Now wether or not you have Fast-twitch muscle fibers (or fibres, im not sure) depends on how you train this group of muscles. If you train at a fast pace you will train them to be quick. If you are consistently running slower paces, they will be slower. Now figure, if you add wieghts when you run. This is going to cause you to train your muscle fibers to react slower. In result, when you run your results will be running at a slower pace. Some people deny this theory, but alot of serious runners hold it to be true. My only knowledge of this is from my cross country coach. This is her 33 year of coaching. So take it for what it is. If you want to run faster I suggest not only running distance but also adding in interval training.

Interval training usually consists of running on a closed course or circuit. The way I usually do my intervals is this:
12x400 at a 70second pace with 90 second cool downs.
In english it means 12 laps (that are 400m) at a 70 second pace. This is a very fast pace. Almost a sprint, but that is why you have the the 90 second breaks in between. This will help train your fast twitch muscle fibers. I would suggest you dont take it this fast at first. Gradually increase the pace. I believe when I started my coach set me at a 10x400 at a 90second pace with 90 second cooldowns. Also for a while at half way add in a 3 minute break.
This is a VERY CHALLENGING workout and will put your body to the edge IMO.

Also mix it up with distance runs. This will overall make you a substantially better runner. With these kinds of workouts I have become a very solid runner, running 6 miles a day at an average of 6 minute mile paces to 6:30.


Also for leg endurance your legs will proportionally get stronger with your stamina in time. Don't worry about your leg strength, unless your are incredibly weak. Overall, I suggest not using ankle weights. They are aqward and unnecassary All this advice is coming from a 17 year old who should be studying for his finals. So if you think I'm full of crap, thats fine by me.

Also my coach gave me an extensive workout routine for christmas break. If you would like to have a look at it I would be glad to send it to you. Its a very very good workout routine.

[snow85]

zero--

do not go running with ankle weights. they will place additional stress on your knees and then your hips and will do nothing but cause problems. the chain of reaction in your leg is the foot, ankle, knee, hip. what that means is that if a force of any kind is placed on your leg and your ankle is immobilized, the force will be tranferred to the next joint, aka the knee. you'll be looking at a knee injury. same with the knee-- if the knee is immobilized, you're looking at a hip injury. your joints are made to function that way. if you run with weights, you're going to create joint and muscle problems.

if you're looking to increase BOTH speed and endurance, you need to develop your muscles for both of those activities. you have several different types of muscle fiber in your body, red, white, slow, fast....

you can lift to help develop speed and endurance, but the only way you're really going to see a difference is if you actually practice speed (i.e. a sprint workout), and endurance (mileage). i did both in college, and have taken it up a notch and am doing both again. i'll be more than happy to send you the medical information and the workouts that i did.

[cfog3291]

M4, if you wouldn't mind, could you tell me the workout routine your coach gave you?

[Burner1]

Zero,

I wouldn't recommend using ankle weights when you run. I would recommend wind sprints if your looking for more speed and endurance. What works for me is to hit the local track. Its an 1/8 of a mile track. I sprint the straights and jog the turns. Don't forget to stretch before your run and your cool down. If your really kicking it at the end of your sprints you will really feel the burn. The only place I use my ankle weights is in my leg raises,flutter kicks and pull ups. But different strokes for different folks. You have to find what works for you. Your body type and your performance requirements.

[brentloyd04]

M4,

Could you send me that running workout your coach gave you? Thanks

Brent

[M4A1Carbine]

Sooo apparently my mom went through my room and reorganized everything. So now I can't find the sheet. If I get my hands on a copy I'll post a .JPEG of it on the site. Im pretty pissed at my mom right now. Luckily, when I show up at practice everybody else knows our routine.

[Zer0]

The only place I use my ankle weights is in my leg raises,flutter kicks and pull ups.


ah, I can't believe never thought of that.

[TEX03]

SNOW85 MADE SOME GREAT POINTS ABOUT JOINT STRESS & SPRINT TRAINING. A GREAT WEB SITE FOR TRAINING PROGRAMS IS WWW.COOLRUNNING.COM

[sandfrog]

ANOTHER GREAT WEBSITE TO VISIT IS WHYAMIYELLING.COM, IT'S ALL ABOUT THE GREAT AND WONDERFUL USES OF THE CAps lock key.

And no, don't run with ankle weights, Burner's got the right idea for those.

[somedude]

it is proven that black people tend to generically have an extra fiber compared to other ethnicities.

i knew there had to be somthing going on there just from all the past track meets spent watching black sprinters set the roof on fire while waiting for my race.

The way I usually do my intervals is this:
12x400 at a 70second pace with 90 second cool downs.

thats a great workout, we do that a lot

All this advice is coming from a 17 year old who should be studying for his finals. So if you think I'm full of crap, thats fine by me.

no man your right on. from what i am hearing from you, when it comes to running, the only time i could imagine you being full of crap is after a race when your legs are full of lactic acid crap. good post

Also my coach gave me an extensive workout routine for christmas break. If you would like to have a look at it I would be glad to send it to you. Its a very very good workout routine.

that would be interesting, as our coach has not givin us any instruction other than "distance runs on the recovery days" although pretty much every day is a recovery day cause we have meets about every other day. which state you at?

[jason1234]

Now wether or not you have Fast-twitch muscle fibers (or fibres, im not sure) depends on how you train this group of muscles

Everyone has fast twitch muscle fibers, they are generally smaller muscle groups, but everyone has them. Its refered to as Type II muscles.


Also, ankle weights should not be used while running. They can alter your running stride and can cause injury.

[M4A1Carbine]

Im from Texas

[minitex]

All muscle is comprised (is that a word? lol) of type one and two fibers.
The fast twitch are the type two :used for heavy lifting and are not activated until about 25 pervent of maximum ability to be lifted s being lifted.
The type one are responsible for repetitive movement IE running swimming ETC.
Now the next training priinciple SHOULD NOT BE USED FOR LEGS .
Enduarance of the upper body will increase proportianately to the maximum ability of the type two muscles so if you can bench 200 pounds ten times 25 percent of that would be 50 therefor you should be able to move 50 pounds a lot more.
Curiosly lifting with the legs can help and hurt you.
Do thigh and glut lifting but no calf excercises, the calf is adeqatley worked by running and should be trained for ENDURANCE ALONE.
try to stagger your runs
2-3 miles on an easy day 5 miles on a typical day
and at least 1 six mile a week-alternate them as you see fit

[pete87]

Try using Ankle Weights when you do flutter kicks and hello dolly's, that can give you a good workout!

Pete

[Duckkie07]

I am in the JROTC program at my High school and Col. never told us not to use ankle wieghts when running. So I went and bought some. But I have stop using them due to since I bought them my knees started hurtin g while I was running, so everything ya'll are saying is making alot of since to me. M4 thats interval training sound like a good one I am going to start doing that next practice, and do you think you could send me that workout when you find it again. and snow would you mind sending me that stuff you were talking about.

[snow85]

snow would you mind sending me that stuff you were talking about.


hey kiddo--

you want the sprint workout? mileage workouts?

medical info?

tell me what you want and i'll try to get it to you within the week.

[Duckkie07]

Well all of it I guess.

[Barratiero]

How would Ankle Weights do



BAD BAD IDEA. Focus on running up hill. The hill training will make the sand feel like flat.

[r3mz]

anyone want to buy some ankle weights :/? haha i never used that anyways

[thynds012]

you want the sprint workout? mileage workouts?

medical info?


could you send me this info also snow?

I dont know if you ever found that workout M4 but if you did i would appreciate you sendin it to me.

Thanks