Does only CLEANS and ½ SQUATS helps running ?

The ideal is one set to failure lasting 90-120 seconds of each exercise. The ideal frequency is once every 7-10 days.

correct training wrote:

The ideal is one set to failure lasting 90-120 seconds of each exercise. The ideal frequency is once every 7-10 days.

Maybe...if your goal is bodybuilding. And you have to stop running for that to work.

I have been practicing Olympic weightlifting for 1.5 years. For the most part, I have found cleans, especially squat cleans to be quite technical, but once mastered, a very helpful practice to develop explosive strength.

I do think the base of all Olympic lifts, clean and jerk and snatch, is the squat. It is also technical to a degree, but can be mastered fairly quickly. The front and back squat will emphasize different aspects of torso strength e.g. front abs, back back do various degrees.

Squatting never effects my energy for running negatively , do it 3-4 times a week and I always go heavy from 70-100 percent, emphasis on doubles and singles after 80 percent of max. Never got stronger from lots of reps and I need to go plus 85 percent to get that nero muscular adaptation. Strength is almost a skill that must be learned only by lifting near or max.

My squat has improved in 1 year from 70 kg ( body weight) to 102.5 K 1.5 body weight and my speed has increased significantly. The jury is out on frequency and volume, but some can lift near max daily and have great results. At least 3 days per week, without too much concern for it effecting running workouts.

There are better sources to advise, but I have found there are way too many exercises one can do. Staying focused on the exercises for Olympic lifts for me is enough. No planks, no exercise ball, no machines. Then the skill of running needs to be mastered, but that is a different topic.

To everyone:

How should i lift ? To avoid Building mass.

is it ex 3 sets with 5 reps ? I have just heard that is bulking mass and other says it doesnt .. help me

Stuck between

high reps / low weight

low reps / high weight

and should it be the same for arms also ?

Trcim ko Konj wrote:

Stuck between

high reps / low weight

low reps / high weight

and should it be the same for arms also ?

low reps / high weight. Just read ANY well researched coaching manual. US and UK coaching literature has all said this for at least 30 years, based on science.

Legs matter. The more you can squat or deadlift, the faster you will run - at least until you can squat 1.5x bodyweight or deadlift 2.0x. Track coaches have been saying this since the days of Percy Cerutty in the 1960s.

Arms don't matter much. It's more about a "minimum standard" to keep your back healthy and your body in balance. I really don't think there will be any difference in running between doing "low rep" bench press or just doing 20 pushups between your sets of squats/cleans/deadlifts. And if you can do 20 really good pushups, there is no real evidence that building up to 50 will make you a faster runner. Likewise, 5-10 perfect pullups is a good standard to aim for. You can bench and row if you want, but it won't make you faster.

Also, if you play around with big barbells, you will spend enough time moving plates and setting up bars that your upper body will gain strength anyway

Agreed. My squat strength has improved from 70 to 102 kg, my speed is better than ever and I am still the same body weight as I was before I started lifting. Heavy means 80 percent and up with 1s 2s and 3s. I do warm up with 60 and 70 percent with 5s, but the real work starts at 80 percent and the strength comes at 90 percent and up.

Most people have a misconception regarding weightlifting, as did I before I got into it. Now I think it's the best thing for every aspect of life, including running.

coach d wrote:

Deadlifts are very stressful on the hamstrings, and many sprinters avoid them for that reason. More pure spriters these days are doing, not full squats, not even half squats, but 1/4 squats. Some S&C types want to laugh at this, but they can lift heavier loads, and full squats are simply not specific to even 100m, let alone 400+

Many sprinters do you use deadlifts, such as Allyson Felix who focused on deadlifts during her rise to the top.

Why do you feel deadlifts are hard on the hamstrings? Isn't the point to strengthen the hamstrings so they won't have tears from not being strong enough?

The point of training is to develop specific elements to improve performance:

Speed and strength exercises in the weight room or with other training methods will help increase athletic performance for speed and power events

"Using the olympic lifting movements and strength exercises with sub-maximal efforts focusing on bar speed and the rate of force development improve explosiveness. Also, medicine ball,"

http://digitaltrackandfield.com/strength-training-program-design-track-and-field/

explain this please wrote:

Many sprinters do you use deadlifts, such as Allyson Felix who focused on deadlifts during her rise to the top.

Why do you feel deadlifts are hard on the hamstrings? Isn't the point to strengthen the hamstrings so they won't have tears from not being strong enough?

And Allyson was injured all the time. Source: Her Dad. Barry Ross, who was responsible for Allyson's situation, kept claiming Allyson as proof of his methods...and Allyson's Dad kept coming onto Ross' website calling the claims bullshit and setting the record straight. Barry Ross ultimately banned the Felix family from his website because he couldn't handle the truth.

Felix' rise to the top was managed by Bobby Kersee with squats , snatches, and such, and in higher reps. They have laughed at Barry Ross stuff as inappropriate for a developing sprinter.

Deadlifts PLUS speed endurance on the track tends to be too much hamstring stress for sprinters (requires more recovery which means fewer track sessions per unit time) and that's why most sprint programs don't use them. For distance runners, the scientific evidence we have involves squats, not cleans or deadlifts. Also, power cleans are a specific exercise for the motion of a sprinter coming out of the blocks, which is something that distance runners don't need to do.

Ross was responsible for her situation, but she was trained by Kersee? Are you sure about that, and which way is which?

Anyway, I don't care about Kersee. Are you saying that no sprinters do deadlifts?

The bottom line is that I'm still wondering what you think is wrong with them or why they would be harmful to a sprinter.

Please make this response quote of the day!!!!

Keith Stone wrote:

I used to do a full squat and clean before I ran, made me feel lighter.

Your mom used to give me a full clean and jerk before I ran.