I've posted it before so I won't waste my time doing it again. Heavy resistance training and explosive training improves both running economy and performance. There are countless research studies out there. Research Google Scholar.
I don't think runners should do back squats or straight bar deadlifts. They are too taxing. Instead do Front Squats and Trap Bar Deadlifts.
Alan
Thanks, Alan.
Would you... and any coaches reading this... critique my leg workout, please?
I have chronic back problems... tentatively diagnosed by a PT as lumbar spinal compression... and back squats cause problems, even with a lifting belt. Some mornings, I can't walk down the stairs for the first hour or so.
After warmup, I do a leg press ladder with 10 reps each at 260, 240, 190, 140, 90 nonstop as quickly as my partner can change the weights and the last 90lb set to exhaustion. Two sets of 5 box jumps. One leg squats standing on a box and dropping the free leg until the other thigh is nearly parallel to the ground. I do some knee extensions, ham curls, soleus raises, and gastroc raises, skater squats, Bulgarian squats, light RDLs, and one leg hops.
I have access to a trap bar and a plate machine that mimics the movement of a trap bar lift. Should I try to add those lifts? I have a weightlifting belt.
I also do a tire-tow at home... about 30m (12 seconds) with a weight that's heavy enough to use a sprint movement once I get it moving.
Strip sets won't make you strong, but they will make you tired. They are great for muscular hypertrophy.
Instead try 3 x 5 Single Leg Presses. 2min rest.
Do your hops and jumps first. Then your leg presses. Then RDL. Try Glute Ham Raises instead of RDLs. That's it. Your program has a lot of accessory exercises....which is great if you are trying to add muscle. Not great if you are a runner trying to add strength with limited fatigue.
Your impressive results show you’re doing something right, Fisky.
That said: be careful with knee extensions and ham curls. Jeff Cavaliere (check his awesome Youtube channel) says knee extensions are bad for the knees, and ham curl machines are bad because they isolate the hams. He says glutes and hams should always be working together. He recommends alternative exercises for hams such as doing ham curls with an exercise ball while lying on your back.
Glute Ham Raises are also a great alternative if you can figure out a way to do them. I place a pad under my knees, ankles under the foot rest of a decline bench, then lower my body to the floor.
Agree about extension and curls. Again, great if ya just tryin to get big. Bad for athletes in general unless prehabbing/rehabbing.
How do front squats make more sense for runners than back squats? Front squats are more taxing than back for the same weight. Back squats can always be made no more taxing than front by reducing it to the same weight as front and doing more reps. Front squats just engage and tire the shoulders and upper back more and need a bit more mobility, none of which is particularly relevant for running.
Risk vs reward is the reason most athletes don't need to load their spine with a bar.
Yea Bingo. This goes for most athletes, not just runners.
However, 1/4 squats done explosively have some benefit later in the training cycle as they can be done heavy without taxing the spine much. Doing 1/4 front squats just feels weird.
Your impressive results show you’re doing something right, Fisky.
That said: be careful with knee extensions and ham curls. Jeff Cavaliere (check his awesome Youtube channel) says knee extensions are bad for the knees, and ham curl machines are bad because they isolate the hams. He says glutes and hams should always be working together. He recommends alternative exercises for hams such as doing ham curls with an exercise ball while lying on your back.
Ah, the exercise ball ham curl! I used to do a hamstring curl followed by a hip thrust on the Swiss ball and for some reason stopped doing them. I'll add them back.
And thanks for pointing out the risks of the knee and ham curl machines and Jeff Cavaliere's comments. Cavaliere is great! I don't do the traditional movements on the knee and ham machines. It's a rehab movement to help with old injuries. I wouldn't do them at all except my training partner does them so I'm just passing the time until the next exercise.
This post was edited 2 minutes after it was posted.
Yea Bingo. This goes for most athletes, not just runners.
However, 1/4 squats done explosively have some benefit later in the training cycle as they can be done heavy without taxing the spine much. Doing 1/4 front squats just feels weird.
Alan
What about dumbbell squats done explosively to jump into the air at the end? Or squats starting from a seated position and explosively jumping into the air? I've recently started doing the latter, but maybe they're redundant now that I'm doing box jumps.
Yea Bingo. This goes for most athletes, not just runners.
However, 1/4 squats done explosively have some benefit later in the training cycle as they can be done heavy without taxing the spine much. Doing 1/4 front squats just feels weird.
Alan
What about dumbbell squats done explosively to jump into the air at the end? Or squats starting from a seated position and explosively jumping into the air? I've recently started doing the latter, but maybe they're redundant now that I'm doing box jumps.
What about dumbbell squats done explosively to jump into the air at the end? Or squats starting from a seated position and explosively jumping into the air? I've recently started doing the latter, but maybe they're redundant now that I'm doing box jumps.