2nd Squat Selection for Long Distance Runner

Training Q&A [Moderated]
1

Doctors,

I am in week 5 of the Endurance Template. I had been doing Split Squat for my 2nd squat.

e1RMs
Squat (based on 6 reps): 321lb
Deadlift (based on 6 reps): 333lb
Split Squat (based on 8 reps): 119lb

  1. How beneficial are split squats for running?
  2. Would pin squats be less beneficial for half marathon running(given that I don’t find them to be as big of a sticking point)? I enjoy pin squats more, but am not sure if I should focus on what I perceive as my weak point (split squat)
2

KW,

Thanks for the post :slight_smile:

  1. I don’t think I can confidently say how effective a particular exercise is for an individual given the wide variety of responses that we see to a given exercise prescription. That said, I do like to include unilateral work for athletes whose sport involves running, in general.
  2. I don’t have a good reason to program pin squats for a runner in particular unless we’re talking about half squats to pins or something like that, which would be more specific for a runner. That said, I’d prefer split squats, step ups, or similar in this setting.

-Jordan

1 Like
3

Thanks for having responded so quickly. I’d like some follow-up advice.

I am going to re-run the program again once I finish this run-through.

My anticipated exercise selection:

Squat Press Deadlift
1st Box Squat (high box so it’s a 1/2 squat) 1st Overhead Press 1st Conventional
2nd Low Bar Back Squat 2nd Overhead Press 2nd Conventional
1st Split 1st T&G Bench 1st Hip Thrusts
2nd Split 2nd T&G Bench 2nd RDL
1st Incline Bench 1st Good Mornings
2nd Pause Bench 2nd Good Mornings
1st Standing Dumbbell Press
2nd Dips

Does this exercise selection seem reasonable? Box Squat doesn’t appear in the list, but I assume this is a reasonable substitution.

I’m primarily focusing the deadlift selection around the glutes because, well, they’re the workhorse for running.