3 Months program and running / Romanian Deadlift vs Deadlift | Specific Routines | Forum

Hmm…. This one sounds fun…

Darrin hit the nail on the head for the most part.  But, i'll add a few things that seem to help people I know.  As for the before or after cardio question:  "Whichever you like most, do last." is my answer.  For me, if I lift first I WILL NOT do cardio.  I hate it.  Now if you were to say to me that your time in the gym is tight one day, do cardio right after your lifting, it won't take as long as you are already worn down.

I'd do cardio on the same days you are already working out.  As Darrin put it, just get in a habit.  That doesn't mean go 5-6-7 days a week to the gym.  That will burn you out.  And doing cardio at the same time will help later on when you DO have to worry about recovery time, but that's not for 6 or 7 months probably at least.  Besides, with a total body workout plan you have no need really to go to the gym more than 3 days a week in all honesty, especially with the weather this time of year.

And lastly, Darrin posted links to what the variations look like, but here's more of a functional description.

A deadlift is a basic strength exercise.  There are explanations everywhere.

A true romanian deadlift will start at with the bar at the top, as oppossed to the ground where a normal deadlift starts.  Usually, the lifter would stand on a slightly elevated surface with their heels together, and kneees straight with their toes slightly out.  I's say about a 90 degree ankle is a good ballpark without actually standing up and doing one.  In a romanian deadlift the bar is lowered slowly, keeping the knees straight (but NOT locked out).  This is where the elevated surface comes in, usually the lifter's flexibility allows them to lower the weight past normal ground level.  The pull on the hamstrings is the major focus of this lift.  That being said, it is a common exercise for sprinters, as it highly develops speed.  So, naturally athlete's love it.  However, the stretching of the muscles also plays an important physiological role to your body as well.  Long story short, Deadlifts target more of the front of the leg and glutes, while romanian deadlifts target the back of the leg and hip flexors.  So basically it's the exact opposite movement.

Indeed, that 7 day plan seems a lot more functional and realistic.  Good job.