Year round squatting and deadlifting 200 lbs made Mo Farah the best runner in the world

He must be on a stupid plan. Can squat 200 lbs but still has the body of a 12 year old boy.

Farah's problem is that he works in the low rep range (3-5 reps), that won't allow him to add the much needed BUFF so that people outside of running would start to respect him.

Julius Cesarius wrote:

Haven't seen this story discussed on here yet:

http://www.telegraph.co.uk/sport/othersports/athletics/10453653/Alberto-Salazar-Mo-Farah-could-get-a-career-ending-injury-if-he-runs-the-London-Marathon-and-Glasgow.html

He's just as fast as the Kenyans, but his kick is phenomenal. Well, I guess it's hard to outkick a guy who can squat 200 lbs.

200 lbs is pitiful. Even for someone of his size. And I'm not even that xfitguy.

No, what made him the best is that all of the better people are injured or moved to the marathon.

Xfit_guy_the_real_one_1 wrote:

He must be on a stupid plan. Can squat 200 lbs but still has the body of a 12 year old boy.

Farah's problem is that he works in the low rep range (3-5 reps), that won't allow him to add the much needed BUFF so that people outside of running would start to respect him.

I suspect you have won little besides our disrespect, Xdress+Fanny_Pack guy.

kdld wrote:

200 lbs is pitiful. Even for someone of his size. And I'm not even that xfitguy.

Not necessarily. There's a section in Coe/Martin describing some of Seb Coe's weight training (p. 280):

As an example, for Seb Coe (130 lb [59kg] body weight) doing six sets of half squats the number of reps per sets will be 15,15,10,10,10, and 5, with the weight increasing by 10 lb [4.5 kg] from 140 to 190 lb.

By comparison, I am the same size as Bolt and compete as a sprinter. When I start squats again in the fall, I start with 1 set, 6 reps 450 pounds on the 45 degree (for safety given the amount of weight). I will work up to 2 sets 15 reps @720, and the the 15 reps is not to get ripped and shredded but to minimize CNS load while sprinting at the same time. None of what Coe did would even make a buildup set for me. Most high level sprinters can squat at least 400 (but they don't always squat what they can squat). Linford Christie did 700 pound box squats.

That's the difference between mid/long distance runners and sprinters/jumpers/throwers. Just because Farah is not doing what sprinters or powerlifters in the gym are doing doesn't mean its not effective for him.

I didn't say it was not effective. I said it's pitiful.

SAID -- Specific Adaption to Imposed Demands.

The strength training to run sub-10.5 is not likely to get you to 3:28. Also you know that Farah is claimed to lift 200. You don't know what percent of 1RM that is. You also don't know whether this is before or after running. For all we know, the 200 pound squats could be following 10X800.

Two sets of 15 @ 720 pounds? Maybe you should be a professional power lifter:

http://www.powerliftingwatch.com/records/raw/world

kdld wrote:

I didn't say it was not effective. I said it's pitiful.

What's your point, meathead?

A 200 pound squat is quite impressive for a 120 pound runner, much more than some 250 pounder doing 1/4 squats from boxes. What is that 250 pounder's 10k time anyway, oh well nevermind.

0/10

200 pounds is more than 95% of cross country/distance track runners can squat

Yeah, because they don't squat. It took me 2 months to get to 200 lb. squat, and that was only lifting once a week. I don't think that's key to Farah's success.

Julius Cesarius wrote:

Haven't seen this story discussed on here yet:

http://www.telegraph.co.uk/sport/othersports/athletics/10453653/Alberto-Salazar-Mo-Farah-could-get-a-career-ending-injury-if-he-runs-the-London-Marathon-and-Glasgow.html

He's just as fast as the Kenyans, but his kick is phenomenal. Well, I guess it's hard to outkick a guy who can squat 200 lbs.

WOW! Most interesting part of the article is that it was clearly an attack on British coaches. Seb uses ALSALS points to add a few jabs in the last paragraph!

dontfeellikeregistering wrote:

200 pounds is more than 95% of cross country/distance track runners can squat

Yes, and that's even more pitiful.

coach d wrote:

SAID -- Specific Adaption to Imposed Demands.

The strength training to run sub-10.5 is not likely to get you to 3:28. Also you know that Farah is claimed to lift 200. You don't know what percent of 1RM that is. You also don't know whether this is before or after running. For all we know, the 200 pound squats could be following 10X800.

If 200 lbs is anywhere near his max then it is pitiful. And why wouldnt the strength training for 10.5 not be likely to get you to 3:28? And what difference does before or after running make? 200 lb squats should not be strenuous at all.

The article says "in excess of 200 lbs".

1.5 times body weight is quite reasonable for what he wants to accomplish. I have never seen a sprinter squat heavy with full depth anyway. The form varies so much that it is not worth comparing numbers unless you see it. Ben Johnson's famous heavy squats looked terrible. Tyson Gay is well known to train with 225 and he is a lot heavier than Mo.

coach d, how much do you feel the 45 degree squats help with your sprints? is it mostly to help get out of the blocks?

kdld wrote:

If 200 lbs is anywhere near his max then it is pitiful. And why wouldnt the strength training for 10.5 not be likely to get you to 3:28?

No one has ever been able to run both 10.5 and 3:28. Or 12.0 and 3:28 for that matter.

Hardloper wrote:

kdld wrote:

If 200 lbs is anywhere near his max then it is pitiful. And why wouldnt the strength training for 10.5 not be likely to get you to 3:28?

No one has ever been able to run both 10.5 and 3:28. Or 12.0 and 3:28 for that matter.

That has nothing to do with what I said. And it's wrong.