Half Squats and Lunges. Low Weight, High Reps.

I have the same question. bump.

find articles by Bompa and Sharkey about high rep training

1 set of 100 - all evidence in the studies showed high rep training increased mitochondria density by 3 times

this will be poo-pooed by the experts on lets run

find the studies

newweightlifter wrote:

I modeled my lifting loosely based on this;

http://run-down.com/guests/mv_el_guerrouj.php

Any input?? Because I am pretty curious about the low weight, high rep training stimulus.

One point I remember from some other interview is that El G had a weak back and couldn't do heavy lifts - but he needed to work out regularly to keep it healthy.

To develop maximum strength, you use 3-6 sets of 3-6 reps. But for middle distance you also need the the muscular endurance to keep powerful contractions for 2-4 minutes. Most top middle-distance runners have something in there for the 'strength endurance' in specific muscles. e.g. Coe had 1-2 weights session and 1 circuits session each week at University.

The term "strength endurance" was used by coaches in the UK when I was young (80s/90s) and is suddenly cool again - Canova et al (last month's Nike endurance summit), Steve Magness (www.scienceofrunning.com) et al. Canova points out that if you train max strength, your muscle endurance will not improve by itself; but if you train muscle endurance, your max strength (1rm) WILL improve a little. Anyway, do both if you can.

The traditional approach for this in the UK (Coe et al) was circuit training - a variety of exercises pushing out to a minute or so of work. If you have a big group and a coach to blow a whistle, circuits are fun. If on your own, progressing from 15 to 20 to 25 reps in the weight room probably does the same thing and allows you to be a bit more correct with form. The traditional approach in many other places is to do lots of hill reps (Lydiard etc) working on maintaining form.

Since you're doing this 4-5 times a week, you've got scope to experiment. Try doing heavier stuff one day (with proper instruction), just making sure you have an easy day after.

Two more important things about El G...

First, the article says...

"Power.

Once a week he does up-hills 10 x 300m

Also, horizontal jumps and vertical jumps over hurdles. "

So he is doing a little bit of explosive stuff which probably comes close to recruiting 100% of the fibres, and he's doing running-specific strength work. 300m uphill is a LONG way - a minute or more - and I bet he concentrated on form.

Second, HE ALREADY HAD ENOUGH LEG SPEED. The speed requirement to be a competitive world class miler is to be able to run 400m at under 50 (probably 23-something for 200). So it's right to focus on endurance and be able to get close to that (52-53) on a last lap when tired.

If you're young and don't have the speed you want, trying to develop max strength is a good idea. This is part of how Coe got his 400 time down from nothing special to 46.5ish.

if you have few hills to train on, lunges are a great hill-racing simulator: start with 10 or 20, then add 10 per session when doing them every other day. you can easily build up to 300-400 if you work at it. at times, i've been strong enough to crank out 500 with regularity--and let me tell you, racing up hills feels like nothing; no burning, no bonking.

to compare it to something: it's like when tour de france racers are ascending mountains--they're just cranking and doing it without failure.

i've read no studies on the subject, but i know from my own physiological response that they condition the hell out of your legs when you're doing hundreds of them . . . it's like shaving off the top half of hills!

whirledpeas wrote:

start with 10 or 20, then add 10 per session when doing them every other day. you can easily build up to 300-400 if you work at it.

Good work. This is what training should be about. Stress the system, recovery and adapt, repeat at a higher level.

I suspect the trick here is your having the discipline to progress for 30-40 consecutive sessions, rather than worrying about what exercises to do.

Eurodonkey: liking your posts. Good stuff there.