Jordan Hasay's last heavy strength training session before Chigago

Sledge_hammer wrote:

http://www.instagram.com/p/BZeCdMRH_Vf/

I'm surprised that no one, not even Alan, has brought this up--leading me to think that I might have this wrong--but isn't it a mistake to actually *sit down* on her box squats? We always did "brush and go" and never actually put the weight on the box--cripes, my back hurts (for real) just watching how she did that!

Different things work for different people, and if that works for her I'm glad, but would you CSCS types really coach someone to sit down, as she did?

The problem is heavy weights are unforgiving. A single lapse in concentration and she could blow out a knee. The risk versus reward is too great. More sport specific training like hills, and plyos would be better and safer.

Wut? wrote:

The problem is heavy weights are unforgiving. A single lapse in concentration and she could blow out a knee. The risk versus reward is too great. More sport specific training like hills, and plyos would be better and safer.

Agree. Back to the basics like John kellogg of letsrun always suggested

Enough with the NIKE nop gimmicks

If Nike told you you could take 10min off your time clearing your nose of snot with Vic's vapORub and rubbing your anus with it before the marathon, you'd probably do it just because you see a majority of fast marathoners wearing Nike stuff

She's probably using bumper plates because its easy to make small weight adjustments (and the gym probably uses 5/10/15/25lb bumpers rather than mini-sized ones).

A full deadlift (or squat) is going to go through larger ranges of motion, require more complete muscle recruitment, and leave the body under load for longer durations. All of these aspects are highly desirable, but obviously the added challenge means it will detract from more near-term performances.

As a really gross oversimplification, a runner doing squat/deadlift would want to go from a full ass-to-grass squat, to a half-squat, to a quarter squat, and from full deadlift, to hex-bar deadlift, to rack deadlift, each of these would roughly align with pre-season, pre-competition, and competition phases of a training cycle.

Seated squats, rack deadlifts, and many other variations are also useful to let someone work on a 'sticking point' in a lift, or get an overload stimulus (since you can use higher weights) that will enhance gains in the 'traditional' lift.

Heavy weight training at these weights is WAY more forgiving than running, and an order of magnitude safer than plyos (particularly doing plyos with someone who doesn't also weight train). A person of her size (or any decent runner's size) is never going to have enough mass to move enough weight to challenge the integrity of their joints without getting way out of proper lifting technique. One of the great things about lifting heavy weights is you aren't really able to have 'lapses in concentration'.

I've been doing 'heavy lifting' with many runners for a number of years, and have had exactly zero lifting injuries. I wish I could say the same for running, hill reps, and plyos.

You have some good points. I would only add with a squat rack and an overzealous coach anybody can easily attempt a weight that exceeds their capacity to lift without risk of injury.

lease wrote:

I'm surprised that no one, not even Alan, has brought this up--leading me to think that I might have this wrong--but isn't it a mistake to actually *sit down* on her box squats? We always did "brush and go" and never actually put the weight on the box--cripes, my back hurts (for real) just watching how she did that!

Different things work for different people, and if that works for her I'm glad, but would you CSCS types really coach someone to sit down, as she did?

There's sitting, and there's sitting. With the angle and quality of the camera its hard to tell how much she actually unloads her legs and adjusts her core. Its definitely more than a brush and go, but if she isn't actually letting her core relax and isn't allowing her posture to budge, it should be fine. Its certainly very difficult to unload your legs considerably and not your spinal posture, but its hard to tell just how much of each is happening.

My guess is they think the brief unloading of the legs lets her get more bar speed, since they're obviously focusing on accelerating the bar through the top of the lift.

To add on the last point, one thing you can see, is that as she leaves the seated position, she quite clearly rolls her glutes forward on the seat, which is creating quite a bit of initial momentum, before she actually starts lifting with her legs.This is a pretty meaningful 'cheat' (like bouncing the bar on your chest in bench), but if the goal is a high level of resistance, while maintaining a specific bar speed parameter, it may serve the purpose.

She is squatting 405, my God, her legs are stronger than 99.99% of all poster(s) in the history of Letsrun!

Toot running wrote:

Wut? wrote:

The problem is heavy weights are unforgiving. A single lapse in concentration and she could blow out a knee. The risk versus reward is too great. More sport specific training like hills, and plyos would be better and safer.

Agree. Back to the basics like John kellogg of letsrun always suggested

Enough with the NIKE nop gimmicks

If Nike told you you could take 10min off your time clearing your nose of snot with Vic's vapORub and rubbing your anus with it before the marathon, you'd probably do it just because you see a majority of fast marathoners wearing Nike stuff

+1.

Bingo.

Weight training videos = cover for doping.

"See how hard we work!"

lease wrote:

Sledge_hammer wrote:http://www.instagram.com/p/BZeCdMRH_Vf/

I'm surprised that no one, not even Alan, has brought this up--leading me to think that I might have this wrong--but isn't it a mistake to actually *sit down* on her box squats? We always did "brush and go" and never actually put the weight on the box--cripes, my back hurts (for real) just watching how she did that!

Different things work for different people, and if that works for her I'm glad, but would you CSCS types really coach someone to sit down, as she did?

One of the points of the box squat is to have a gap between the eccentric and concentric contractions. An instantaneous shift from one to the other is supposed to cause more muscle damage and lingering soreness. Thats probably particularly important for runners who don't want to interfere with their real workouts.

hans and frans wrote:

She is squatting 405, my God, her legs are stronger than 99.99% of all poster(s) in the history of Letsrun!

No, she is half squatting 155.

Wut? wrote:

The problem is heavy weights are unforgiving. A single lapse in concentration and she could blow out a knee. The risk versus reward is too great. More sport specific training like hills, and plyos would be better and safer.

Who loses concentration doing squats? She is not going to do that.

Toot running wrote:

Wut? wrote:

The problem is heavy weights are unforgiving. A single lapse in concentration and she could blow out a knee. The risk versus reward is too great. More sport specific training like hills, and plyos would be better and safer.

Agree. Back to the basics like John kellogg of letsrun always suggested

Enough with the NIKE nop gimmicks

If Nike told you you could take 10min off your time clearing your nose of snot with Vic's vapORub and rubbing your anus with it before the marathon, you'd probably do it just because you see a majority of fast marathoners wearing Nike stuff

She is maintaining good bone density whilst carrying very low bodyfat. Silly men on this thread won't understand or even respect this very important fact.

To any girls or women following this thread, I hope you see through the jealousy and ignorance of certain posters?

White women are awesome!

JPS: if someone wanted to start adding in strength training during their off-season, how would you recommend they go about doing that in terms of exercises, frequency, etc.?

douglas burke wrote:

Sledge_hammer wrote:http://www.instagram.com/p/BZeCdMRH_Vf/

And some people still say you don't need to hit the weight room.

Looks like 4-45 pound plates on each side plus 45 pound bars =405 pounds, what is she 90-105 pounds? About 4 x body weight, impressive.

That would be a little more than "impressive". Even more so when you consider the rep number and bar speed.

More importantly bar isn't bending at all. That's no where close to 400. Honestly those are probably just 10lb bumper plates. So somewhere around 125lbs.

Haaaccchh wrote:

Toot running wrote:

Agree. Back to the basics like John kellogg of letsrun always suggested

Enough with the NIKE nop gimmicks

If Nike told you you could take 10min off your time clearing your nose of snot with Vic's vapORub and rubbing your anus with it before the marathon, you'd probably do it just because you see a majority of fast marathoners wearing Nike stuff

+1.

Bingo.

letsrun.com.... where someone can refer to weightlifting for runners as a Nike gimmick, and people actually chime in to agree. Thankfully most athletes don't actually take the advice of people here too seriously.

themanontherun wrote:

Haaaccchh wrote:

+1.

Bingo.

letsrun.com.... where someone can refer to weightlifting for runners as a Nike gimmick, and people actually chime in to agree. Thankfully most athletes don't actually take the advice of people here too seriously.

Blame it on letsrun, right? Oh you righteous federation of real world athletes. Somebody should compile a hagiography of your righteousnesses. Hint: someone may be keeping a record of the lack of it by the federation of mammon worshipping real world arrogant athletes