[jjones@usd294.org]

jjones@usd294.org on March 6, 2012 at 11:11 am #18215

For mid distance runners, how many times per week should you squat? Right now we are doing 3×5 twice per week @ 85% of max effort. These are ATG squats. Would 1 time per week be sufficient? Are lifting days are Sunday and Wednesday.

[Eric Broadbent]

Eric Broadbent on March 7, 2012 at 1:13 pm #115178

I would guess once per week would be enough especially during competition phase. You could add a unilateral exercise in for the other day and be good to go. Right now you should be looking to just maintain strength and once a week would easily do that. Does 85% of max effort mean 85% of a max? If so I think that is a little high for mid distance maybe. Are there warmup sets prior to this building up to 85?

[Matt Norquist]

Matt Norquist on March 7, 2012 at 2:33 pm #115183

His max will be low, though.

I think 3-4×5 with a ramp up to 85% is a good set up for in season.

[jjones@usd294.org]

jjones@usd294.org on March 8, 2012 at 6:10 am #115196

Cody can you send me an example of the lifts and sets you do?

[jjones@usd294.org]

jjones@usd294.org on March 8, 2012 at 11:35 am #115204

Thanks. How many times are you squatting per week? Would DB Lunges be a good alternative to squats on the second workout per week?

[jjones@usd294.org]

jjones@usd294.org on March 8, 2012 at 1:02 pm #115207

I am concerned with leg fatigue squatting to close to meets. Lifting days for us are sunday and wednesday with meets on friday.