The Running Blueprint: The Science-Backed Training System to Unlock Your Speed, Increase Your Efficiency, and Run Injury Free by Dr. Kevin Vandi

Author:Dr. Kevin Vandi
Language: eng
Format: epub
Publisher: Unbound Publishing

Back Squat/Kettlebell Squat

Sets: 2 - 3

Reps: 4 - 6

Resistance: Start at 70 percent of the maximum you can lift once, or 1-repetition max (RM), and progress to 85 - 90 percent 1RM

Note: Use a resistance band around your knees for gluteal activation

Rationale:

Squatting is a part of our everyday lives and an integral movement in running. This exercise strengthens the muscles used to execute these moves properly. Use either a kettlebell or a squat rack with an Olympic bar for this multi-joint exercise. If you have never done a back squat before or used an Olympic bar, start with a kettlebell to get comfortable with the form. When your strength improves, advance to the squat rack and Olympic bar to provide enough resistance for overload. But first, meet with your local physical therapist or personal trainer to get specific instructions on squatting form with the rack.

Form:

In either form of the squat, the essential component is a hip hinge and “hip dominant” movement. By moving your hips backwards, bringing your chest over your knees, and “spreading the floor,” you will increase the activation of your gluteal muscles. Make sure your knees do not pitch forward and extend beyond the front of the toes. Warming up with the superband hip hinge will help you master this movement.

The eccentric part of the squat, when your body is moving down, is the most important focus for runners as it correlates to the shock absorption phase of running. Since the vast majority of running injuries occur during this phase, it’s imperative to focus your efforts on this movement.

Squat slowly, taking about 2 - 3 full seconds to reach the deepest part of your squat, before rising to the starting point. You should feel the internal torque and tension in your glutes, quads, and hamstrings while keeping your core braced. Safely progress your weight lifted each week to maximize your strength gains during this phase.

Errors:

Knees forward of toes

Lack of hip hinge

Knee collapse inward

Rounding of the lower back

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