I've always been a slower runner over most distances, but it wasn't until recently that I pinpointed the reason for my slowness.
In practice, we were doing a 5-4-3-2-1 workout with 800 meters rest between the 5 and the 4.
In the 500, my split at 400 was 79. That was also my time for the 400.
So it's pretty clear to me that the reason for my prodigious slowness is top speed. My coach told me that I need to improve my squat. We tested it, I could only do 2 reps with 50 lbs. So now we know where the problem lies. He's assigned me to get to at least bodyweight over the summer.
Problem is, my family doesn't have any weights at home (and my parents won't get any), we don't have a gym membership (and my parents won't get one), and I'm going to be doing a research internship where I won't have a car and therefore won't be able to get to a gym.
So my question is, how can I increase my squat maximum to bodyweight (120 lbs) with no weights?
Thanks!
I know my 400 time is really slow and my squat is really bad but I promise, I'm not trolling.