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