posted on August 2, 2019
One of the biggest benefits of working at a strength-focused gym is the input your coworkers can give on your training. Casey caught me squatting a week ago and told me something I never thought I’d hear: my quads were the weak link in my squat and I need to focus on bringing them up.
I’ve been “quad-dominant” my whole life, meaning I have a hard time using my glutes and posterior chain in most movements – instead, my quads “take over” the movement and do the majority of the work. I’ve spent most of the last two years working on activating and using my posterior chain in my lifting, so now I guess it’s time to change things up!
Because of running so much, I need to be careful about (re)incorporating quad-focused work. I squat and then do a hard interval run on Tuesdays. I need my legs to be as close to recovered as possible for my long run on Saturday.
I started this a few days ago, and I’ll be honest, I’m still a little sore. I think I’ll be fine for a good run tomorrow though.
|1||Front Squat||Work up to a heavy triple||195×3, 175x3x3|
|2||SSB Pause Squat, light||3×5||3×5 @ 155|
|3a||SSB Bulg. Split Squat, light||3×8||3×8 @ just the bar|
|3c||Band Monster Walk||3 trips||3 (long) trips|
|4a||Single Leg Squat to Box||3×8 per||3×8 per, med. box|
|4b||Single Leg RDL||3×8 per||3×8 per @ 35|
|4c||Stability Ball Hamstring Complex||3×10 each||3×10 each|
|5a||Hanging Leg Raises||3×15||3×15|
|5b||Side Plank Dips||3×10 per||3×10 per|
|6||Interval Run||1 mile warm-up easy|
3 x 1200m @ 7:13 pace