Body Weight Squats

[Arrow]

I tried doing a ton these holding 16pound weights and I couldn't run the next day or the day after. Now I do them on the weekends when I don't need to run. I have only done this twice, but should I continue doing them? How effective are they? If they don't help much I'll just stop doing it because it takes so much time to recover from them,

[Ecliptica]

I don't know what event you run, but I'm a huge believer in "if you can't squat at least 2 times your body weight, you shouldn't be using blocks".

[Arrow]

I did 100 without weights and 200 with weights

When I first did them I didn't feel anything, but then the next morning my legs were sore

[BisonHurdler]

If you are talking 100 straight and 200 straight, there is your problem. Don't do that.



Sometimes I do 500 reps of bicep curls with a pencil. I'm going to have huge arms in no time!

[Sully 800]

regular or mechanical?

[Sprints07]

I don't know what event you run, but I'm a huge believer in "if you can't squat at least 2 times your body weight, you shouldn't be using blocks".

I agree with him, I could do twice my own weight off of natural development. And yes keep it up, they help. If it makes you sore, its working.

[Arrow]

I did the without weight all at once and the with weight in sets of 50s.

I don't have access to a gym so the whole point of this thread is whether they will give me any noticeable benefits?

[Beto]

mmm for sprinters and jumpers, what should be better:

deep squat or medium squat?


C ya

[bantazmo]

First if you are a sprinter squats are THE VERY BEST leg workout you can do. Studies show by Bompa (god father of Perodization work) says that squats stimulate 95% CNS. In simple terms mean your maximizing the work load for all muscles in the lower half of your body. As for what you should do wieght lifting wise is simple.
First have some body go with you to spot you. Then figure out your one lift max wieght. A simple way of simulating this is start out by lifting some thing you can do ten times. Then something that you can do 6 times. Then 3 times. Once at three times you are very close to your max with out lifting a scary amount of wieght. Whatever you can lift 3 times is about 90% of your max. Now take that number and use it to figure out your load for this squat routine two days later when your muscle system has compensated for the work on first day

Warm Up 10X60% MAX

8X70% MAX

6X75% MAX

2 sets of 5X85% of your max
This set is to work on your maxium strength

Then after a week or two weeks depending how quickly you begin to recover you can add in 2X10 front squats sitting in a chair and popping back up to a standing position.

Then after this you can add in some ballistic work (which helps the develop a quick explosive reaction) This can be as simple as doing 6 quick flat footed jumps the moment you ran the wieght after the front squats. ARROW I HOPE THIS HELPS if any of you want more I can provide.

[Beto]

Looks, great, I know that the squats are the best for sprinters and jumpers, but, what about other exercises, like the leg extension, leg presses, death lifts?


That exercises could help a sprinter? :confused:


C ya

[Arrow]

Can I do what I am doing now in the meantime? Indoor season haven't started yet and I am just doing sprinter drills with the cross country team. I will get the barbells and rack soon.

[AtownTx-Jurdler]

Looks, great, I know that the squats are the best for sprinters and jumpers, but, what about other exercises, like the leg extension, leg presses, death lifts?


That exercises could help a sprinter? :confused:


C ya

aside from squatting, i would say that hang cleans are the most important .. i would rank it pretty close to squatting

it is also better to do hang cleans with front squats, but once you raise the weight of your reps or if you are trying to max, front squats are inevitable in cleans

[bloom_in_KC]

I don't know what event you run, but I'm a huge believer in "if you can't squat at least 2 times your body weight, you shouldn't be using blocks".

Do you believe this, about girls also? Because i just started lifting weights and the most i squated was 165 and I weigh 135

[wsgeneral]

Bodyweight stuff has its place in GS circuits, but for true strength (and when done correctly, speed) you must train the CNS to fire harder.

[Ecliptica]

Do you believe this, about girls also? Because i just started lifting weights and the most i squated was 165 and I weigh 135


It's a little bit different with girls, though I don't know what the ratio should be. From what I've seen in high school girls though, a lot don't utilize the blocks effectively or efficiently enough for it to make a difference during the race. Maybe that's just what I've seen though, I'm sure you can disprove that.

EDIT: I was a 125 pound guy squatting sets of 285 (max 325) senior year of high school.

[AtownTx-Jurdler]

while i personaly CAN squat well over twice my weight (135)

i know good sprinters that cant
will they be better sprinters if they could? YES
but that doesnt mean they dont belong anywhere near a block

[bantazmo]

A couple people mentioned leg extensions. Very bad and dont do the trick. Instead I did see someone mention power cleans. Very good. However, start off with simple lifts and work your way up to power cleans.

Roman dead lifts are great 4X10 these are done by switching over hand and under hand grip. Meaning one hand is under while the other is over. Then switch. Grip should be a bit wider than hip with apart. Then the lifter must keep legs striaght and rememeber to pull from your butt and back. Don't bend the knees this is very important. This is a unsual lift but a good one. So start with the wieght very low until you have had some compensatition.

Another good lift is Adam Archaletta hamsting curls. First you must get a little blue mat for you knees. Then you need to find a low lying bar that you can hook your feet under with your toes pointed down. Then get yourself in a push up position slightly push yourself up to the point were you feel confortable pulling the rest of your body wieght till your hips are over the bar and your feet. Then try to slowly lower yourself back to the push up position. One place to find a low lying bar is the foot rest on incline bench press. Do this 3X10. If done right these are amazing for your hamstrings

Finally if you have a reverse leg press is awesome! Another 3X10 would be good. So in review

Squats as stated on my previous post.

Then Adam Archalletta hamstring curls

Roman Dead lifts

Reverse leg press.

And then cavlf work

[bantazmo]

Davan this does a better job because it works more of your leg INCLUDING your stabilzer muscles and you can and wieght by holding on to wieghted plates. Trust me a person who is a gym rat that this lift is much better than a regular machine curl.