Weight Training for Mid Distance Runners (800/1600)

exthrower wrote:

All you need is heavy half squats....Warm up and then do as much weight as you can handle for 3x5. Also do heavy ab work.....5x5 with weight. I garantee speed increases. Do this 1-2 times per week.

What's the advantage of half squats over full squats for runners?

marty10000 wrote:

exthrower wrote:

All you need is heavy half squats....Warm up and then do as much weight as you can handle for 3x5. Also do heavy ab work.....5x5 with weight. I garantee speed increases. Do this 1-2 times per week.

What's the advantage of half squats over full squats for runners?

IDK about half squats, but DEADLIFTS and POWERCLEANS are key. The goal is to get stronger without gaining weight, see

Deadlifts get hamstrings too. Powercleans are explosive for fast motions like running unlike squats which are slow. This applies to distance too.

marty10000 wrote:

exthrower wrote:

All you need is heavy half squats....Warm up and then do as much weight as you can handle for 3x5. Also do heavy ab work.....5x5 with weight. I garantee speed increases. Do this 1-2 times per week.

What's the advantage of half squats over full squats for runners?

Ass-to-grass squats are better for runners than half squats. Larger ranges of motion mean you get bigger global effects from training.

There was a really good, long thread somewhere on these boards a while back that will give you a lot of good info, I'd link to it but I forget exactly what it's called, something along the lines of strength training for middle distance runners. Make sure you sift through the troll posts and don't end up doing high-rep curls and nothing else lol

Are you a HS sophomore or college sophomore. If you are a HS sophomore continue with body weight exercises and do moderate weight and volume. I'd stay away from the smith machine which forces you into a fixed vertical position which is not ideal for your spine.