LIFTING FOR DISTANCE RUNNERS

Thick thighs saves lives.

Wonder what his 5k is.

people need to stop being so fckg lazy and thinking clam shells are enough.

especially females, we have such potential to lift heavy in our lower bodies.

stop being such a pu$$y get under that fuking barbell and move some real weight. the only reason you are sore after your pathetic BW squats is bc u are weak asf and your body easily responds to the slightest stressor.

who tf cares if you look dam sexc

I'm sick of people saying that since in running, being built like an anorexic is advantageous, they just need to do 15 clamshells and 20 banded squats before their run, bc muscle will make them slower.

That might be true, but actually it would take a lot of fckn hard work to get to the point where you have enough muscle to truly weigh you down, especially women. It's honestly an insult to how much effort weight training requires.

Further, lifting weights and then just eating some oatmeal, an orthorexic smoothie bowl delight for lunch, and 1/4 of a serving of salmon n 3 tbsp of rice for dinner with an indulgent tsp of pb on 1 square of dark chocolate, mitigates any benefit you might get from your workout. To benefit from weightlifting if you do not need to lose weight already, you need to eat more and in an actual caloric surplus (even if slight) and lots of protein. IF you are going to fck up your nutrition like that, you might as well spend that time in the gym on the trails and just admit to yourself that you care about a time more than having great bodily conditioning.

Just because someone can get a good running time, doesnt make them an amazing athlete. I respect people who work hard and put in tons of miles and cross training instead of one-hit-wonders that just bike all day and pop on the track to smoke everyone in a 2-miler.

If any strength stimulus will increase strength in the less experienced, would you rather cover maybe 2-3 supersetted exercises over 15ish minutes or get 5+ exercises in the same time? If I have limited time with my athletes, I'd much rather use a variety of different exercises that cover all planes of motion and fully close/open relevant joints under load. This is prioritizing health in strength training, performance should always come secondary IMO. In addition it is conducive to improving form in developing athletes, as you can hone details over 20 reps, as opposed to only practicing a few at a time after a cue or correction. And if you save a half hour per session of your athletes time while getting quality results, always worth it in my eyes.

Current research indicates that hypertrophy is more strongly correlated with sets per week as opposed to the rep range. And this exact style of rep ranges has limited academic studies to my knowledge, one of many areas that coaching is years ahead of academic studies. I know field sport coaches that have ran mini studies comparing a 1x20 group to simultaneous more traditional 4x5 or whatever training, and observed comparable results. If you run a strict interpretation of Dr Yessis's original 1x20 writings, you are only using 20 reps until adaptation slows anyways, before dropping to 14 then 8 reps, then adding sets and so forth. They left the door open on "optimal" training for increasing max strength, but the meta-analysis by Androulakis Korakakis et al 2020 further found that a single set at 70-85% twice a week is enough to improve max strength in TRAINED athletes.

I still use more traditional 80%+ reps at time throughout the year with certain athletes that have requisite levels of strength and movement competency, but I disagree with saying it's the one way for "most effective" muscular strength. And to further go down this path, I don't think maximal strength is overly important in distance runners (or even sprinters for that matter). Chasing 1RM max strength all year makes slow runners.

I thought this style was BS when I first learned about it, but the more I learned the more I like it. And it works!

I can email a pdf of Anatomy for Runners and Running Rewired if anyone is interested.

Can we get some details on this 16 week plyo routine?

Thank you

Is that legal?