Which muscle groups help with mid distance 800m running the most

Heavy Deadlifts and squats for 5 x 5

The Great Big Balls Muscles. Run with fury and let the chips fall where they may.

Kala wrote:

What muscle groups should you be lifting and what intensity/reps?

Ask yourself: What muscles are used to move me forward?

Ask yourself: Will increasing the strength of these muscles make me faster? Will losing strength in these muscles make me slower?

If you want a cookie cutter response: Heavy strength training (lets say 3-6 rep max) and plyometrics has been shown to improve distance running performance in trained runners through improving running economy.

Example:

4 Weeks:

2x a week:

Trap Bar Deadlift: 3 sets, 10-15 not to failure, learning the movement. @ 60% 1RM

Front Squat: 3 sets, 10-15 not to failure, learning the movement. @ 60% 1RM

Dips/Pullups: 3 sets, 10-15 not to failure, learning the movement (assisted if need be)

4 Weeks:

1-2x a week:

Trap Bar Deadlift: Warmup, ramp up to a final set of 5 reps @ 85% 1RM

Front Squat: Warmup, ramp up to a final set of 5 reps @ 85% 1RM

Dips/Pullups: 3 sets, 6-8 reps

4 Weeks:

1x a week:

Bench Split Jump: 3-5 sets of 5 ea leg

Trap Bar Deadlift: Warmup, ramp up to a final set of 3 reps @ 90% 1RM

Front Squat: Warmup, ramp up to a final set of 3 reps @ 90% 1RM

Dips/Pullups: 3 sets, 6-8 reps

Alan