I am wondering if anybody would be able to give me any pointers regarding a competition I am entering in a month?s time ? I would appreciate any input anybody is able to give, particularly any of the T-Nation staff.
The following is a link to the competition I am entering:
It involves carrying a 50kg sack of coal on your shoulders 1km uphill. The 'world' record is 4 minutes 6 seconds.
I am a 30 year old man, 5?10?, just under 200lbs at the moment and quite lean ? about 11% bodyfat.
For the past couple of months I have trained 3 days at the gym with mostly compound movements ? squats, power cleans, military press, wide grip pull ups, lunges, bench press and rows have comprised maybe 90% of my exercises. I?ve been playing squash once a week, running about 5 miles once a week and doing a weighted run (46kg of limestone in a sack on my shoulders 1km uphill) once or twice a week, always on a morning (about 6:30am if on a weekday and about 9am if on a weekend). Before the last couple of months my training was not quite so intense. I have also steadily shifted from high weight low reps to lighter weights and 10-15 reps.
Diet tends to be fairly strict, plenty of egg whites, granary bread, rice, tuna, chicken, reasonable amount of fruit and veg. Not doing any low carb rubbish. Multivitamins/minerals, glucosamine, cod liver oil & omega 3 capsules every morning.
I am naturally a sprinter and I am strong ? have squatted 210kgs and benched 150kgs - the bag is not particularly heavy to me, but once halfway up the course it is the stamina which plays the main part and it is that side of things I want to work on. The last 100 yards I will outsprint most as the finish line is in sight, but it is the halfway stage which is harder. I have got some reasonable times so far but would really like to improve. I have no intention of taking any supplements (unless you count the above vitamins etc) as my fellow competitors will not be and I do not want to have an unfair advantage. The race is in 4 weeks time.
My queries are as follows:
Should I be training high reps as I am, or perhaps should I go to higher reps or lower? Any particular tips on exercises? Daresay the squats, lunges, good mornings and power cleans are the main staple exercises.
Should I cut out anything? Quite conscious of overtraining, wouldn?t want to get to the race feeling burnt out. Perhaps dropping to 1 day a week weights (the exercises mentioned above) and an extra day of cardio?
Any dietary recommendations? The race is midday and was also wouldn?t mind some advice on what to eat on the morning of the race and also at what time. Not particularly bothered about bodyfat from a cosmetic point of view, only interested in performance for this race.
I appreciate any input any of you can provide.