Even without running, most good squat programs don't have two heavy days per week. As far as scheduling, it depends on the type of running you are doing. If we are talking sprints, then probably after speed, later in the day if necessary.
I'm not running a program yet, I'm running a simple 3x5 to get my previous strength back then building from there. Since it's easy running I might be able to get away with squatting first
I would advise to only squat twice per week if you are doing full body workouts twice per week, especially if you want to go heavy. You can possibly run the old school 5x5 old school 3 day workout, but I would keep it to two max if you are putting in 6 days of running.
A better option in my personal opinion is to plug in a 3-4 day gym routine with only one day dedicated to legs. Also adding in trap bar deadlifts on back day if you really want.
I followed the power muscle burn 4 day routine and I didn't feel like I got overly bulky from it. Just keep your calories up!
Even without running, most good squat programs don't have two heavy days per week. As far as scheduling, it depends on the type of running you are doing. If we are talking sprints, then probably after speed, later in the day if necessary.
In your opinion, how many days is an athlete supposed to squat per week?
I'd say one heavy day for back squats is enough. You could do some additional lighter work on a second day. It depends on your volume of other movements like cleans and deadlifts that tax the same systems.
I squat/lift after my runs, there’s some studies that suggest the muscle fiber type that is stimulated by doing this is ideal for being able to maintain a high power output while fatigued. You can also get your muscles to the hypertrophy stimulating level of breakdown quicker if you’re coming off of a run. You ALSO run a higher risk of injury by trying to run directly after a fatiguing lift. I used to get runners knee chronically, switched to lifting after my workouts/runs instead of before and haven’t dealt with it since.
The soreness is just something you have to deal with until your legs get more used to it. I’m typically a 6:50-7:30 easy/recovery pace kind of guy but I may get bricked all the way down to 8:00-8:15 pace coming off of a hard lift effort, and that’s fine.
In your opinion, how many days is an athlete supposed to squat per week?
I'd say one heavy day for back squats is enough. You could do some additional lighter work on a second day. It depends on your volume of other movements like cleans and deadlifts that tax the same systems.
Two leg days in the norm. Since you state less than two days squat days per week, list your leg press & squat personal bests. Also list your weight at the time of leg press & squat personal bests.
I'm confused, you asked my opinion just to disagree with it? My best SQ was 705 @214. Ed Coan squatted once per week, do you want his numbers? I didn't say you can't do some squats on a second day, but I don't know any PL who squat heavy twice per week.
how fatigued are you when it's time to squat?/how much is the weight reduced?
That can vary from workout to workout, I’m typically not effected notably (might lose a rep or two on the last set but can lift at normal weight and volume) if it’s just after an easy run and strides, I also don’t tend to struggle much after a speed session either. This is anecdotal but in my experience tempo days are what have me struggling the most in the weight room. I can lose as much as 10 lbs per 45 after a very hard workout, but the improvement still comes.
I was really struggling to rep 325 for a deadlift and 175 for a bench press earlier this week after a hard fartlek session, but got in the weight room and smashed 235 and 450 as new PBs yesterday. (I may be attempting to shatter Symmonds dream of being the deadlift mile champ this summer)
but that makes sense, I'll be wary of the threshold/tempo stuff You've pretty much convinced me to run first/lift second but I want to see how it feels to do it opposite. Just for tomorrow
I get the muscle building but why strength and power? Strength and power for what? It doesn't help with running (probably detrimental) so just to squat more?