How do serious runners do heavy weights (squats/deadlift) while running any substantial mileage? I find that I'm too sore the next day to do any quality miles, but don't mid distance runners need to keep the strength up?
How do serious runners do heavy weights (squats/deadlift) while running any substantial mileage? I find that I'm too sore the next day to do any quality miles, but don't mid distance runners need to keep the strength up?
How are you lifting?
If doing the typical 3 sets of 10 going to failure each time with 30-60s rest then yes you are going to be sore.
If ramping up to a max set of 3-5 with 2-3 min rest between the last two sets then you really shouldn't be sore.
So again, describe your routine.
Alan
i like doing 3x5 squats and working up to 1x3-5 deadlift for my primary leg exercises, adding in other leg exercises as needed. i rarely do things like lunges or step ups, but do you think they will make a noticeable difference for running, or is it more for injury prevention
and i do long rest 2-3 min
Give me a typical lifting workout.
Alan
Usually for my leg day I do a warmup set of 8 squats with easy weight (95), then up the weight (115) and do six, then go up again (135-155) and do 3-4x4 reps. For deadlifts I start with 135 for 8 reps and then go to 4-5x6 with 155-165.
Sometime I split my leg workouts into strength and power days. The above workout would be a strength day, and a power day would look like 5-6x5 power cleans, 5x7 box jumps, and then some short high-frequency box jumps for calves. Sometimes I combine the two days, but it really depends on how many days I have available to lift. Strength day is usually after some race-specific intervals (like 400s) and power day, if not combined with strength, is usually right after speed work or just thrown in after an easy run.
Don't do squat and deadlift in same workout.
Don't combine both days.
Workout 1:
Hang clean or power clean: 3-5 sets of 2-3 reps. Focus on explosive movement.
Back Squat: similar to what you are doing, just work up to a max set of 3-5 reps.
Workout 2:
Box jump: 3-5 sets of 3-5 jump. Again focus on explosiveness.
Deadlift: work up to a max set of 3-5 reps
On both the squat and deadlift once you are able to lift a weight for more than 5 reps then add 5-10lbs the following week.
Alan
+1
Heavy and low reps = explosive power and neurological connections
Moderate weight and 10-15 reps = hypertrophy which is what you want to avoid.
End goal is to maximize power and stay lean/light
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