For me I squat 225lbsx15 for 6 sets twice a week and I'm deliberately not increasing the weight beyond this point, I weigh 175lbs (6ft.2 and swimmer build so more muscle than average runner). I've noticed a big reduction of aches/pains in my legs since working up to this especially the knee, when I first started I could only manage 150lbsx8 in one set.. I feel like if you can't squat your own bodyweight for at least 20 reps then you shouldn't be running on those legs.
thanks for this great advice
Video or it didnt happen
Back Squat 345 x 3, but I don't run that much.
If your goal is running I would back off the volume and focus more on higher intensity or more explosive lifts as those have been shown to improve running economy and running performance.
Alan
I train legs following the naked warrior aproach (Pavel Tsatsouline's book). My experience is that I do not overtrain and I can train force the same day I go running. I do a few one leg sqats and that's all!
Glendower wrote:
For me I squat 225lbsx15 for 6 sets twice a week and I'm deliberately not increasing the weight beyond this point, I weigh 175lbs (6ft.2 and swimmer build so more muscle than average runner). I've noticed a big reduction of aches/pains in my legs since working up to this especially the knee, when I first started I could only manage 150lbsx8 in one set.. I feel like if you can't squat your own bodyweight for at least 20 reps then you shouldn't be running on those legs.
It all depends on what depth you're talking about. If you're doing that 8 inches below parallel so that the butt goes well below the knee then that's really good at your weight.
I never max out on squats anymore due to a herniated lower disk. I only do the same weight for the same 5 reps but I do them all 8inches below parallel. So I do 325 for 5 really quick and focus on moving it as fast as possible at 6'0 and 222 right now. I've done 405 for 1 before at 8inches below parallel.
Usually I stick with hack squats right now and max out on those instead because they don't hurt my lower back.
Leverage also plays a huge role in squats. The people who can keep their back straight the most can squat more. It's all about what angle your back is on the way up. If you're hunched over when you squat due to your build then you're going to get less weight up then someone that can keep their back straighter.
maquinacardio wrote:
I train legs following the naked warrior aproach (Pavel Tsatsouline's book). My experience is that I do not overtrain and I can train force the same day I go running. I do a few one leg sqats and that's all!
One legged squats are good. I do one-legged fence tension squats where i hold onto a fence and go down on one leg and focus on coming up slowly to place more tension on the quads and do sets of 5 reps or less on each leg at a time. Seems to work really good. It definitely increases my hack squat.
Jan Frodeno, best triathlete in world.
3-5 sets of half squats ~90kg, building to 110kg max (the more weight, the fewer reps he has)
at body weight of 77kg
So at 170 lbs body weight, he builds to 200-240 lbs half back squats. Nothing crazy, just solid, moderate work that doesn't take away from running and cycling but supports it.
Many runners here on LRC do 2x body weight squats or more in sets, which causes unnecessary fatigue and takes away from the running sessions. Show off on race day, not in the weight room (unless you have other goals than winning races).
Started squatting early December this year.
Currently doing 215 x 5 (I think I go parallel, so probably slightly above parallel), keeping the same this week and planing to increase next week.
Weigh between 160 -165
Free_the_thigh wrote:
Started squatting early December this year.
Currently doing 215 x 5 (I think I go parallel, so probably slightly above parallel), keeping the same this week and planing to increase next week.
Weigh between 160 -165
I only do one warm up set of 10 reps with the bar and the 5 weighted reps