Does only CLEANS and ½ SQUATS helps running ?

Im 17 years, and ran 48.59 and 1.52,23 but when it comes to weights i really dont know what kind i should do. Running in Germany.

Cleans, yes. Half squats i don't understand. Full, deep squats might be the best exercise short distance/sprinters can do. Learn deadlifts too. I like weighted stepups, very good for explosive leg lift. If youre doing stepups, sprinting and power cleans your calves already get a lot of good work. No need to do anything else.

If you're 400/800 the lunges and leg extensions are great.

If you ever lose some of your speed or feel like you're losing it, step ups and what the old man said would be good.

In the offseason don't discount deadlifts. Also, you don't need much upper body, just pull ups would probably be enough unless you are very skinny.

400/800 runners are rarely big. Worry less about weightlifting and more about running.

Ok so is 3 sets with 5 reps good ? or should i do 3 x 12 in eg the step ups?

what do u think

weights sessions twice a week

Cleans have zero benefit for running. Cleans make you better at cleans.

There's video of Bolt doing cleans

Weightlifting is the key to running performance. You should also integrate a significant amount of Bench Press (flat, incline, decline) into your workout routine. And don't ignore the lat muscles (chicks dig the sculpted back). Throw in a good abount of hammer curls and two handed curls and that will e helpul. Don't forget to use the spray tan to enhance the definition.

Good Luck!

eye 4 eye wrote:

Cleans have zero benefit for running. Cleans make you better at cleans.

Power cleans are very beneficial for sprinting. Cleans themselves I'd agree aren't the best.

Mrr82 wrote:

Power cleans are very beneficial for sprinting. Cleans themselves I'd agree aren't the best.

Power cleans are a superstition of the strength coaching community who see training as an end in itself. Olympic lifts have negative net benefit, they do nothing to improve performance and a lot to undermine orthopedic health.

Ho Hum wrote:

There's video of Bolt doing cleans

But there are no videos that prove that Bolt's cleans did anything to improve his performance.

eye 4 eye wrote:

Mrr82 wrote:

Power cleans are very beneficial for sprinting. Cleans themselves I'd agree aren't the best.

Power cleans are a superstition of the strength coaching community who see training as an end in itself. Olympic lifts have negative net benefit, they do nothing to improve performance and a lot to undermine orthopedic health.

Oh really? And the power clean is an Olympic lift since when? It's not a competition lift but thanks for your superstitious opinion.

Also power hang cleans are good as well.

Really, all you need is a push, a pull, and a squat. The push can be something like bench or DB shoulder presses. The pull can be upper or lower rows. The squat is normally a squat. You don't want to overemphasize upper body exercises, but upper body strength does have an impact at the start and late in 400/800 holding your form and core together.

Power cleans are specific to the start (the explosion) from blocks, the the specificity applies mostly to 60/100/200 guys. 400 and longer will get little out of this. The evidence we have is that squats improve running economy (aerobic, which comes in to play in the 800) and heavy squats improve neural recruitment (so your brain can bring in more fibers late in 400 and 800 races when other fibers quit due to acidosis).

Deadlifts are very stressful on the hamstrings, and many sprinters avoid them for that reason. More pure spriters these days are doing, not full squats, not even half squats, but 1/4 squats. Some S&C types want to laugh at this, but they can lift heavier loads, and full squats are simply not specific to even 100m, let alone 400+

I used to do a full squat and clean before I ran, made me feel lighter.

eye 4 eye wrote:

Cleans have zero benefit for running. Cleans make you better at cleans.

LOL, they're essential in hip extension for sprinters. Now, if they're done slowly they can hurt or slow you down, but if they're done correctly they can often help.

Keith Stone wrote:

I used to do a full squat and clean before I ran, made me feel lighter.

Now I have to wipe coffee off the monitor!

How should the sets/reps be?

Im thinking of 3 x 5-6 sets for the legs? Don't know about the arms (bench, shoulder presses)

Thinking of just doing 3 x 6 in everything ?? Is that right - dont wanna bulk and put mass on - just strength

Izvinite, ne razumijem.

Trcim ko konj = "I run like a horse"

In English we say "run like a donkey", which is NOT good; and we would understand "run like a racehorse", which is VERY good (Alberto Juantorena was nicknamed "the horse"). I'm just wondering which is the idiom in your language(s).

Anyway, read about Barry Ross, Pavel Tsatsouline and Dan John. In weight training, less is more. Pick a SMALL number of exercises, do small amounts, do them often, and don't tire yourself out. 90% of your energy should be going into running. Tiny doses of strength will make you stronger without screwing up your running. The less exercises you do, the less excuses, and the more consistently and well you will do the rest. It can be done with deadlifts, with squats and cleans, or even with bodyweight (a bit of jumping and throwing rocks).

Ask that sprinter about sessions per week, sets, reps, recoveries and effort.