What is the #1 best stregth training exercise for running a faster 5K?????

Training Advice/Discussion 5k/10k

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8 years ago 10/06/2015 9:50pm EDT

exthrower wrote:
LEONARD SMALLS wrote:
why not full?
Because you want to focus on the hip girdle...The legs will get plenty of work going halfway...I did this and was running a 4.6 forty weighing 215.
Tried out for the WFL.

But I'm sure you also did regular squats during your progression as well.

For runners who are new to lifting I say start with body weight squats, then light to moderate barbell squats to learn the movement pattern, then heavy 4-6 reps, the lighter explosive half squats and box jumps or split jumps.

Alan

8 years ago 10/06/2015 10:05pm EDT

re: Ponderer of ponderous thing

Ponderer of ponderous thing wrote:
brutus beefcake wrote:
While biceps curls are a very effective stre(n)gth training exercise for running a faster 4K, they are eclipsed in effectiveness by The Mighty Bench Press.
Brutus appreciates the fact that you raised awareness of the biceps curl for the running community and he hopes that some will include biceps curls (in addition to The Mighty Bench Press) in their regular workout regimen.
Are there exercises I should do in addition to curls and The Mighty Bench Press?

Bodyweight tricep kickbacks.

8 years ago 10/06/2015 10:09pm EDT

exthrower wrote:
LEONARD SMALLS wrote:
why not full?
Because you want to focus on the hip girdle...The legs will get plenty of work going halfway...I did this and was running a 4.6 forty weighing 215.
Tried out for the WFL.

My sports doctor told me that runners should do no more than half squats. He said too much quad extension can cause soft tissue damage around the knee. That's the same advice he gives to elites..

8 years ago 10/07/2015 5:15am EDT

re: Randy Oldman

First off we need to define squat depth because a standard right below parallel squat does not involve excessive knee extension.

Half squat: knees at 90 degrees. Thigh angle to the floor approx 135 deg or less.

Standard Depth or Powerlifting Squat: Hip Joint drops below knee joint.

Full deep squats: Squat down as far as you can so that calves are completely against the hamstrings.

Full deep squats involve a lot of knee extension. Do some of these unloaded as part of your warmup to work on mobility but loaded variations will be extremely stressing to the knee joint.

Alan

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