Ted sent in a question…

How do you fit running in with heavy squats? That has been my greatest challenge. I don’t run much the day before (so my squats don’t suffer) but I’m wrecked for days after squat day. My squat workouts are pretty brutal. I’m wondering how I can keep that up and still get in a long run.

This is kind of hard to answer without knowing what your current training program looks like, but I can tell you what my training usually looks like and how I work squats in.  I typically train M-F, and schedule a long(er) run on Sat. or Sunday.  If I feel run down or feel like I need a rest day, then I take a rest day.  Here’s an example week:

Monday

Morning

  • A1: Front Squat 3RM; 4 x 3 @ 90%
  • B1: Press 4RM; 4 x 4 @ 90% – 4RM
  • Some Crossfit Style Conditioning WOD

Evening

  • 4 x 400m w/ 2minute rest

Tuesday

  • A1: Deadlift 4RM 345#
  • B1: EMOM 8 min: 3 Power Cleans @ 70% of 1RM – 150#
  • Some Crossfit Style Conditioning WOD

Wednesday

Morning

  • A1: Back Squat 4RM; 4 x 4 @ 90%
  • Some type of Crossfit Style Conditioning WOD

Evening

  • 3 x 1000m; 3 min rest

Thursday

  • A1: Bench Press 4RM; 4 x 4 @ 90%
  • Some type of Crossfit Style Conditioning WOD

Friday

  • A1: Barbell Row 4RM; 4 x 4 @ 90%
  • Some type of Crossfit Style Conditioning WOD

Sat/Sun

  • 10K TT

So… I will always squat at least twice a week.  It will be mixed up between Front Squats, Back Squats, etc.  On Mondays and Wednesday I do SI (Short Intervals) and LI (Long Intervals).  Then on the weekend I will have a longer run scheduled.  This could be anywhere between 5K and 22 Miles depending upon what race I’m training for.

I hope that helps.  If you have any more questions, just let me know!!

-V

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