Page 1 of 2 1 2 LastLast
Results 1 to 10 of 13

Thread: Is leg strenth training necessary for a 400m runner?

  1. #1

    Is leg strenth training necessary for a 400m runner?

    Is leg strength training really necessary for a 400m runner?
    I am doing lots of core work. But when I am doing leg strength my performance drops and my legs feel heavy. I have experimented both with high reps and low reps.
    On the other hand seems like I respond more well to plyos. After a few sessions of plyos my performance goes up and I feel more springy.
    Am I doing something wrong in my leg strength work, Or do 400m runners just dont need that much strength?

  2. #2
    Senior Member
    Join Date
    Nov 2004
    Location
    Toronto, Ontario, Canada
    Posts
    750

    Re: Is leg strenth training necessary for a 400m runner?

    Quote Originally Posted by volle View Post
    Is leg strength training really necessary for a 400m runner?
    I am doing lots of core work. But when I am doing leg strength my performance drops and my legs feel heavy. I have experimented both with high reps and low reps.
    On the other hand seems like I respond more well to plyos. After a few sessions of plyos my performance goes up and I feel more springy.
    Am I doing something wrong in my leg strength work, Or do 400m runners just dont need that much strength?
    Did you read the Lactate Threshold Ebook, ESTI's journal, or my journals? It's all covered in there if you would just do your assigned homework and stop asking questions.

  3. #3

    Re: Is leg strenth training necessary for a 400m runner?

    I don't think it's necessary for any sprinter really. And if it is necessary, it isn't by much. Sprinting, weighted sprinting or hill sprinting, and plyo together is pretty solid legwork. I personally do better without much lower body work.

  4. #4

    Re: Is leg strenth training necessary for a 400m runner?

    (On the other hand seems like I respond more well to plyos. After a few sessions of plyos my performance goes up and I feel more springy.)
    I think you have answered your own question here. If you do the readings as suggested you will see that a training program is very individual and over time you will find what works best for you, as you have just found out re plyos over weights.

  5. #5
    Member DMA's Avatar
    Join Date
    Jan 2003
    Location
    Hobart, Tasmania, Australia
    Posts
    1,529

    Re: Is leg strenth training necessary for a 400m runner?

    Yes I think it is necessary, but sprinting is more important. Getting faster can improve strength, but getting stronger doesn't necessarily improve speed.
    Continuing to learn is one thing in life that has to continue.

  6. #6
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,097

    Re: Is leg strenth training necessary for a 400m runner?

    If your strength training is done correctly you shouldn't have any issues. I don't understand how doing squats 2-3 sets of 5 reps at 60-65% can trash your legs.

    Quote Originally Posted by volle View Post
    Is leg strength training really necessary for a 400m runner?
    I am doing lots of core work. But when I am doing leg strength my performance drops and my legs feel heavy. I have experimented both with high reps and low reps.
    On the other hand seems like I respond more well to plyos. After a few sessions of plyos my performance goes up and I feel more springy.
    Am I doing something wrong in my leg strength work, Or do 400m runners just dont need that much strength?

  7. #7

    Re: Is leg strenth training necessary for a 400m runner?

    That's what I do. 2-3x3-6 from 60%-80% tops.

    1-2x per week. Not very deep at all anymore other than a warmup set. If I had leg press I probably would never squat. I like bench squats best. For most sports there's nothing magical about a squat IMO.

  8. #8
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,097

    Re: Is leg strenth training necessary for a 400m runner?

    I played around with high box squats this past summer and liked the results I got with them (increase quad mobility, felt elastic on the track, and overall less tightness in lower back etc). This fall I am squatting twice a week and haven't had any negative issues at all - actually I'm surprise how my legs feel on the track each week.

    Week 4:
    Monday: 3x5x70% rest 60-90sec (Mod 90% max)
    Thursday: 3x4x65% rest 60-90sec

    Lower volume and submax loads. My specific work capacity improved throughout GPP this is allowing me to complete these quality sets with high bar speed and short rest periods.

    Quote Originally Posted by lr1400 View Post
    That's what I do. 2-3x3-6 from 60%-80% tops.

    1-2x per week. Not very deep at all anymore other than a warmup set. If I had leg press I probably would never squat. I like bench squats best. For most sports there's nothing magical about a squat IMO.

  9. #9
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,097

    Re: Is leg strenth training necessary for a 400m runner?

    I would like to add that I am enjoying strength training again because the volume is low and I'm not grinding through heavy sets. I'm leaving the gym feeling like I could have done more. Same goes with my athletes - I always want them to complete the training session feeling successful not feeling like shit because they missed a rep or had to grind through sets etc.

  10. #10
    Member boldwarrior's Avatar
    Join Date
    May 2003
    Location
    Brisbane - Qld - Aust
    Posts
    3,128

    Re: Is leg strenth training necessary for a 400m runner?

    Quote Originally Posted by RB34 View Post
    I would like to add that I am enjoying strength training again because the volume is low and I'm not grinding through heavy sets. I'm leaving the gym feeling like I could have done more. Same goes with my athletes - I always want them to complete the training session feeling successful not feeling like shit because they missed a rep or had to grind through sets etc.
    IT's about time ;-)
    I've been waiting for that to click with you!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •