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.
He literally said you could do a second lighter day. Even elite powerlifters, who aren’t trying to serve two masters by running 6 days per week whilst trying to build their squat, undulate their loads. As Powerman said, many all time greats only ever squatted once per week. Two is popular now (heck, 3-4x frequency was popular a few years ago), but they’re invariably going a little more submaximal than the 1x per week guys were. Still, 1x per week isn’t unheard of.
I really wouldn’t get too dragged into the frequency dogma. The elite guys are doing it to nail the skill component of lifts, but I don’t know if it’s necessary for everyone.
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?
Actually in the research 1) there is little evidence to suggest body comp changes or hypertrophy in runners when concurrently training. 2) There is overwhelming evidence to suggest that improvements in strength and power in runners will improve running economy.
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?
Actually in the research 1) there is little evidence to suggest body comp changes or hypertrophy in runners when concurrently training. 2) There is overwhelming evidence to suggest that improvements in strength and power in runners will improve running economy.
Yes, strength and power from running-specific exercises but not from squatting. Squatting is up and down with two feet flanted on the ground so one is just going to get good at squatting.
Actually in the research 1) there is little evidence to suggest body comp changes or hypertrophy in runners when concurrently training. 2) There is overwhelming evidence to suggest that improvements in strength and power in runners will improve running economy.
Yes, strength and power from running-specific exercises but not from squatting. Squatting is up and down with two feet flanted on the ground so one is just going to get good at squatting.
If muscular strength is defined as the ability to produce force, in which exercise do you expect to have the higher strength adaptation?
Actually in the research 1) there is little evidence to suggest body comp changes or hypertrophy in runners when concurrently training. 2) There is overwhelming evidence to suggest that improvements in strength and power in runners will improve running economy.
Yes, strength and power from running-specific exercises but not from squatting. Squatting is up and down with two feet flanted on the ground so one is just going to get good at squatting.
I'm gonna throw myself off a roof if I hear one more misinformed person talk about how squatting is bad because it's not "running specific." I guess I'll just stop doing easy runs, it has nothing to do with my race pace. I'll stop doing all my drills, I never actually do those things during a race. Box jumps? I don't do hurdles, so I don't need them. Right?
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.
Oh damn. Not on the level of "are you a Putnam winner?" response, but pretty freakin good.
Run first then lift. You're supposed to give yourself at least 3 hours of recovery after you finish running before you start lifting. So I just run before work and lift after work. Also, you should lift on your hard days. The idea is hard days very hard and easy days very easy. If you try and lift on other days it negatively effects your recovery and therefore increases injury risk.
Do you squat first, then run or do you run first then squat? How do you go about managing fatigue/recovery?
My goal is to get as strong as I can while also running fast, not necessarily prioritizing one over the other. They're both important
Hey there! I was able to run decently fast (36:55 10k) on lower mileage (30-35/week) while squatting 1.5x my bodyweight (305lb squat).
I squatted on Mondays and Wednesdays. Never went all out and focused on low reps high weight. 2-4 reps at 75-85% 1RM. I squatted, deadlifted and benched after I ran.
Yes, strength and power from running-specific exercises but not from squatting. Squatting is up and down with two feet flanted on the ground so one is just going to get good at squatting.
If muscular strength is defined as the ability to produce force, in which exercise do you expect to have the higher strength adaptation?
"...muscular strength is defined as the ability to produce force..." For the act of running, it's not as black and white as your statement. When designing a running improvement program, one needs to understand the role of the bodies' slings. Another concept to understand is that 99% of the time, as an endurance runner, is spent on cruising speed. Why are coaches training for the acceleration phase which ends after 2 seconds?
Back to the slings and an answer to your exercise question. Here's a video that talks about the slings and basic exercises. Hopefully, this will help folks understand that traditional weight room exercises are not specific (possibly detrimental) to the act of running and time is better spent targeting actual running muscles:
Confusing core strength with just being abdominal muscles is another example of body building methods corrupting the way we are designed to move. In this vid...
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?
There is no answer to this question as recovery abilities fall along a bell curve; some people are recovery morons, some are recovery geniuses, most are in between.
If I am training legs for the purpose of general strength and size I would perform one set to failure of squats (and perhaps one other exercise targeting quads--I typically also did a set of leg extensions--and exercises for hamstrings, calves, and any minor muscles I wish to train). I would record reps and rep speed (if I vary the latter) and then leave the gym and rest.
I would not train again until 1) DOMS had vanished, and 2) an additional two days had elapsed. I would let my results guide me; if I was adding reps and/or weight from workout to workout I would know I was resting roughly enough. If I stagnated I would add additional rest days.
When I was squatting this GENERALLY resulted in my training legs 3-4 times per month (every 7-10 days). You may require more or less time to recover.
For more info on weight training generally, I suggest visiting baye dot com.
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If you are wondering why a runner might wish to perform progressive resistance training targeting the glutes, quads, and lower back it is because stronger legs will allow him or her to run faster and will make him or her less likely to suffer from an acute injury.
Replace Squat days with Sprints, Hill Sprints or Stair Sprints day
Just lift upperbody and work your legs with sprints
Sprinting is an inefficient, less effective, and much higher-risk means of increasing the size and strength of the legs and glutes.
Sprinters today are significantly faster than sprinters of the past in large part because of the resistance training they do for both their upper and lower bodies.
Can only answer as a slower guy, so take with a grain of salt...
I think it's possible if you don't want to get really good at either and are just training for fun, general fitness, or to chase moderate progress. I can get in 40-50mpw (am) and run a 6x/week lifting routine (pm) and knock on wood have not dealt with serious setbacks. Granted my 2x/week lower sessions are split between squats and DLs, but think substituting a second squat day for DLs would actually be less taxing on the body.
Narrowing down to three things that I think have helped me:
1) Let go of the perfectionism/OCD nature of training that most runners, myself included, grew up with. If you get a niggle or are sore, take a day off and put the time you would have put into training into recovery, stretching, and the like, no exceptions.
2) Dump the excess stuff and KISS. My lifting sessions generally consist of a compound movement, a variation on that movement, and an accessory exercise-- only 12 working sets. The ole 20/80 rule is a wonder, and especially rings true if you already have years of experience under your belt.
3) Build frequency! Coming from an Olympic lifting background, I am amazed at the time needed for PLs to recover from lower body sessions. Think there is definitely something to touching movement patterns every day, even if that means just bodyweight squats at first. Good progress might be to eventually build up to a single set at 65% or so everyday as part of your warmup.
If you are wondering why a runner might wish to perform progressive resistance training targeting the glutes, quads, and lower back it is because stronger legs will allow him or her to run faster and will make him or her less likely to suffer from an acute injury.
If you're talking about traditional weight training, the above is generally incorrect. Stronger legs will not make someone faster. In distance running, maintaining "aerobic speed" is what matters. What's also incorrect is using traditional weight training to prevent injury. The more you do it the more the fascia molds to those movements and the more the body fights itself when running. Hence, more likely to get injured. This is basic biomechanics and physiology that is taught in physical therapy school. Most PT's either forget or don't use these teachings because antiquated weight training is so common. The weight training equipment is also readily available and it's easy to rely on what most people are doing. But, for running, there are physical therapists and running coaches that know how the body works so there's hope.
99% of the time, as an endurance runner, is spent on cruising speed. Why are coaches training for the acceleration phase which ends after 2 seconds?
If you strengthen the muscles involved in performing a given movement or activity, you will not only be able to perform at a higher level when exerting yourself maximally, so to will you be able to perform at a higher level when exerting yourself submaximally.
For example, if you are untrained and can curl 65lbs once and 40lbs twenty times, and you go on a weight training program and after 10 weeks can curl 90lbs once, you will be able to curl 40lbs significantly more than twenty times (probably 38 or so times).