In your opinion, how many days is an athlete supposed to squat per week?
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.
This is terrible advice. You’re not going to get any meaningful improvement with this training philosophy
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.
This is terrible advice. You’re not going to get any meaningful improvement with this training philosophy
It took me from 185lbs x 4 (may have been 3, may have been 5) to 405lbs x 19 (to parallel, with what most would consider good form, although from my current vantage point it left much to be desired) over a couple of years. I've heard of many similar (some much more impressive) progressions. Resistance training is incredibly simple; not easy, but very simple. Train very hard, rest long enough to recover and grow slightly stronger, and repeat.
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).
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).
I think you're confusing endurance and strength.
Obviously, increasing muscular strength and muscular endurance are linked.
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.
Would be interested in reading this- can anyone post a link to some of these studies?
Obviously, increasing muscular strength and muscular endurance are linked.
That is the point.
Headscratcher has obviously been influenced by some crackpot strength guru with a twitter account and a youtube channel, or is just a troll.
lol lol lol lol is correct and references my statement made a few pages back. There is overwhelming peer reviewed literature out there explaining heavy strength training or explosive strength training including plyometrics improves running economy or cost of running. And it is exactly as he described. If I increase strength, then every subsequent submaximal step I take is at a lower percentage of my maximal force output. And because of that running is easier physiologically.
For distance running there could not be a more pointless exercise than heavy squats.
Heavy squatting is anabolic, distance running is catabolic. They literally fight each other.
Do some less intense legs exercises, step ups, lunges, calf raises, or run up a hill.
Do you even know what those words mean? Fresh out of Exercise Physiology class today?
Countless students and reviews of studies have shown that heavy (85% 1RM and higher) resistance training and/or plyometrics improves running economy and running performance.
Is it going to improve you a lot? Probably not.
Is going to mean the difference between 2nd and 1st? Maybe.
Is it a good way to increase bone density? Sure, but so is running. Eat better.
Can you have a successful running career without it? Sure.
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Back to the OP:
The reason why you see people training body parts just once a week is because drugs. If you look at any basic football strength training program they are almost all doing some variation of a push/pull 4 day split. But you are a runner not a football player.
If you want to continue to run well I would suggest a 2x week total body plan. It really depends on your goals. There is only so much training you can do before it becomes counter-productive. In general you want to hit each movement pattern twice a week with at least 48-72 hours between each session.
If you're more of a distance runner, maxing squats isn't the most important thing, more focusing on higher reps. If you do want to lift you should do more full-body workouts, max 3 times a week, I'd say 2 is solid and incorporate squats into one of those days. I also like to only lift on workout days. Keep hard days hard, easy days easy. This way you can get the recovery you need but still get the weightlifting you want.
Your peer reviewed articles suck and are done on non athletic regulars by a grad student fudging data while methed up on behavior modifications.
These are the same people that told us chocolate milk is good for you and more hydrating than water. Go drink some chocolate milk whilst running and tell me how good it is!
Do you even know what those words mean? Fresh out of Exercise Physiology class today?
Countless students and reviews of studies have shown that heavy (85% 1RM and higher) resistance training and/or plyometrics improves running economy and running performance.
Is it going to improve you a lot? Probably not.
Is going to mean the difference between 2nd and 1st? Maybe.
Is it a good way to increase bone density? Sure, but so is running. Eat better.
Can you have a successful running career without it? Sure.
---------------------------------------
Back to the OP:
The reason why you see people training body parts just once a week is because drugs. If you look at any basic football strength training program they are almost all doing some variation of a push/pull 4 day split. But you are a runner not a football player.
If you want to continue to run well I would suggest a 2x week total body plan. It really depends on your goals. There is only so much training you can do before it becomes counter-productive. In general you want to hit each movement pattern twice a week with at least 48-72 hours between each session.
Alan
Yes, drugs let you train more often. Natural folk stick to once per week.
Regarding heavy squatting during the week: There are many protocols used by sports teams. Among them is the tier system developed by Joe Kenn who has received the highest awards in the strength community and has many disciples throughout pro, college and HS sports. He has his athletes lifting 3 days a week.
The first day he emphasizes full body movements with a secondary emphasis on lower and a tertiary emphasis on upper. On this day his athletes might do front squats.
The second day is an emphasis on lower with a secondary emphasis on upper and a tertiary emphasis on total body movements. On this day his athletes will do back squats. (Heavy Squat Wednesday)
On the third day his primary emphasis is on upper with a secondary emphasis on total body and a tertiary emphasis on lower body. On this day they might do leg press or step ups. His athletes never do heavy squats more than once a week.
For sprinters he wouldn't have an upper body emphasis day.
Then there's Boo Schexnayder who is in charge of the USTFCCCA's strength program. He has his athletes squatting for the first part of the year but not as they approach their specific prep and pre competitive cycle/blocks.
Figure out what works for you and stick with. It all comes down to managing stress.
All joking aside, most strength and conditioning knowledge/ literature does not focus on distance running. Every college athletic department focuses on strength and conditioning for football first, and tries to fit other sports into that model.
Joe Kenn is a football/ power lifting/ strong man coach. All of those activities has no mileage involved.
If you are running a lot, you can squat heavy twice a week but it will be super hard to get better at both. I would love if there was more academic study on strength training for high level distance runners but again most of it doesn’t apply when looking at the test populations.
The Boss group seems to do a lot of strength but usually they are squat variations/ single leg
Your peer reviewed articles suck and are done on non athletic regulars by a grad student fudging data while methed up on behavior modifications.
These are the same people that told us chocolate milk is good for you and more hydrating than water. Go drink some chocolate milk whilst running and tell me how good it is!
Background As an adjunct to running training, heavy resistance and plyometric training have recently drawn attention as potential training modalities that improve running economy and running time trial performance. However, t...
Could heavy resistance training help? Maybe. Could it be detrimental? Unlikely. The biggest problem is that runners have no clue how to lift and are likely to mess it up on their own by doing what many on here have suggested: high rep nonsense and nothing for the lower body.
Looking at this study, the elite runners were a group of 12 orienteers…. A few of which did not finish the study due to injury. Super small data size on non elite runners. most of these studies are flawed because the test population isn’t in great shape to begin with. Hell a lot of college runners aren’t in great shape honestly.
I’m talking real deal data, love to see what the breakdown is of the top 100 finishers at NCAA cross country is and if any of them squat and or how much.
I think Mike Smith does some squats with his group. I know Matt Baxter mentioned something in his training about it
Looking at this study, the elite runners were a group of 12 orienteers…. A few of which did not finish the study due to injury. Super small data size on non elite runners. most of these studies are flawed because the test population isn’t in great shape to begin with. Hell a lot of college runners aren’t in great shape honestly.
I’m talking real deal data, love to see what the breakdown is of the top 100 finishers at NCAA cross country is and if any of them squat and or how much.
I think Mike Smith does some squats with his group. I know Matt Baxter mentioned something in his training about it
Go run a parkrun, then spend two months lifting twice a week, low rep high weight, while maintaining your run training. Next, stopp lifting for a week and run a parkrun.
Looking at this study, the elite runners were a group of 12 orienteers…. A few of which did not finish the study due to injury. Super small data size on non elite runners. most of these studies are flawed because the test population isn’t in great shape to begin with. Hell a lot of college runners aren’t in great shape honestly.
I’m talking real deal data, love to see what the breakdown is of the top 100 finishers at NCAA cross country is and if any of them squat and or how much.
I think Mike Smith does some squats with his group. I know Matt Baxter mentioned something in his training about it
