rg1991 said:
Basicly ive got 3 months untill i start basic for the paras and i want to get faster and stronger but wanted to know is it possible to gain muscle and work on my CV at the same time, i had worked out a rough routine eg. weight train in morning fartlek run afternoon or night. but people have said this wont work as ill be losing muscle whilst i run? If this is the case has anybody got any good advise as to what i should do to get stronger and faster properly.
Thanks alot
If you're going for the Paras, concentrate on CV Fitness; this will be more important than brute strength.
Run 4 -5 times per week, varying the distance, route and speed. For example, a short fast run of 3 miles, 2 medium distance runs of 5 -6 miles and a long, slow run of 8 miles or over.
2-3 Weight Training sessions will increase strength(as opposed to muscle bulk, which you won't need or want during Para training).
Keep the weight's sessions short but intense, use compound exercises with free weights; Bench Press, Squats, Barbell Rows etc. Include lots of Press-ups, pull-ups etc as you'll have to do them during Basic anyway.
You can combine running and weight training by simply running to the gym - this gets you're CV out of the way and warms you up for the weight training. Obviously, this only applies to short runs; anything over 4 - 5 miles and you're going to be too tired to get much benefit from weight training.
Finally, make sure you get at least one day of rest per week; over-training will do you just as much damage as not training enough.
Best of luck!