I have broke my hand, two knee surgeries by the time I turned 19. I gave up on life, as my dad abused me physically and mentally. I had no direction at 19, and then picked up a drug habit. Meth. I used meth for a year and a half almost two years. By then I lost my job, I lost 60 pounds, and was sick at 22 with my hair falling out and homeless. I gave up on giving up. I started working out and moved states, got a good job. I'm now 26, 4 years sober and have signed up for the SpitFire Ultra out in eastern Idaho where I live on 4/20/2024. I love life and love pushing myself. Good luck to all who read this.
Beginner runner here. I incorporated some of these exercises into my first lower body day after a long hiatus. Was not used to do doing so many single leg variations but I felt great the next day! I can tell that these new additions will supplement my running stability and form. Thank you SO MUCH!
Thanks for the program bro. Was looking for some functionality rather than hypertrophic programs as I enjoy running. Tried this yesterday and feel great.
thanks for explaining the proper form of the exercises in such a clear way, i'm new to running (and working out in general lol) so it's really helpful!
Amazing content. I was always looking for a weight lifting program that is tailored to running. How you explain the excercises in detail really helps to understand the specific impact they have. Now I found the ideal way to combine my love for running and strengtj training. All the best from Germany and please keep generating this great content!
This is really good content. I’ve been trying to find a good leg session. That’s is strength based. Many of the strength based routines for runners made by other UA-camrs. Clearly are for people that aren’t advanced with gym training.
Many thanks for this great workout! Have just finished doing this and it feels good. Very complete, and just right in terms of load so the legs should be ok for tomorrow’s run. Fabulous!
This was super helpful! Thanks for doing this. Would love to see more videos like this! Also, videos explaining recovery and ankle strength/stability would be awesome. Currently trying to recover from an ankle injury, and have realized that it's important to maintain ankle/calf strength to prevent injuries! I've learning the importance of constant stretching and rolling and strengthening of muscles that we would have never thought contribute to ankle pain (starting at the hips)!
I am glad you enjoyed the video! Absolutely, there are a multitude of muscles in the foot, ankle ( as well as tendons and ligaments), and calves that people are unaware of. There are some good exercises I know for ankle stability and I will definitely add them in my next leg workout video! Thank you for your feedback!
Would be great to get a couple of other options for leg sessions. I reckon your channel will really grow with more content like this. Maybe a 30min weighted leg session for runners? If it’s good, a 15 minute ‘follow along’ core session will blow up your channel!
Tried this today, absolutely loved it! I'm trying to shift my training focus to running specific exercises, especially now that I'm having lower back pains when back squatting. Could you do more of these videos in the future? Also, how often do you do legs and do you switch it up every now and then?
This is awesome! I am glad you enjoyed the workout and I will definitely try to incorporate more of these types of videos (I’ve been really busy with work and school so I am only putting out one video per week right now). I do legs one time per week during my rest day right now while running.
How long before that 1 sesh has an impact on my running? I've not incorporated any leg workouts at all in my 3.5year running journey. I try running 2-3 times per week. How many strength workouts are good for me?
Thank you man I really appreciate it! This leg day is very specific to running and I do mix in different exercises from week to week. As far as growing your legs, my workouts are very different and involve more bodybuilding style training. Exercises are also different. I will definitely do a video after the marathon on how to grow your legs and what has helped me! Shoot me a DM on insta if you want more specifics in the meantime.
If one leg is not as strong as the other in a certain exercise. One option you have is for that leg only, drop the weight and do more repetitions or do one of the sets exclusively for that leg and not the other.
I wouldn’t be running for a week after this 😂😂 but I guess I need to start somewhere! My biggest thing is where to fit this around running. Thanks for the video, it was great. Also… your legs are fucking huge and shredded, I hate you 😂
Thank you 😂 and yes I was not always a big runner, these legs were made with heavy weights. Start out with lower volume than this if you aren’t use to doing both training legs and running. Cut the Supersets down to 2 instead of 3 and half the reps.
Not sure if you mentioned this, but I would recommend not doing these 10 days before a race. Also, try not to add increased weight or new exercises at that time too. I've been doing 5x5 strong lifts the past couple years, and do some of your exercises in addition. I wonder what you think of upper body workouts for running? It has helped increase my marathon time by 15+ minutes. One issue I seem to have is with Bulgarian split squats, my foot cramps up. I'm hoping to overcome that with more experience. I am looking forward to incorporate all of yours into my workout.
Thank you for your thorough feedback. Absolutely, I will not train legs in the 2 weeks before race day! I also train my upper body for hypertrophy and do not limit myself on those muscle groups at all.
My legs are strong, but because I am tall, I find it really hard for them to look big. My legs are only big when I tense them, but when I am wearing jeans, for example, they do not look big. I struggle for the rounded look. And my calves, don’t get me started. I hate to blame genetics, but I do think that my long limbs are against me and it is really annoying.I eat right and eat in a surplus, I train hard and progressively overload, but I do wonder if they will ever grow and it is so annoying for me. Any tips please ? Thanks
Genetics do play a factor and it’s not entirely based on that, but it can cause you more difficulty in getting that round look. I would say if you are trying to really develop your legs, train them twice a week and with a lot of intensity and mix up exercises. I would also try to add in some cycling.
Yes, I think that that incorporating a variety of exercises is important. I personally love using hack squats for growing my legs when I am not in a marathon prep. The repetitions, sets, and loads all need to be adjusted for running specificity.
@@howertonstrength or i was thinking training legs 3 times a week start with low intesity then after sometime i will inscrease the intensity gradually and make it twice a week is this will be okay to do ? Following the same routine exercises you told in your video
Really lower the weight and focus on more body weight exercises. You should be a little sore but the workout shouldn’t make you soo sore that you can’t run.
Too much repetitions and eccentric volume. Lower the time you spend in eccentric movements and lower the repetitions. Increase the weight to adjust for loss of repetitions. Moving away from hypertrophy training in favour of strength training will ensure you avoid heavy DOMS that will interfere with endurance training. Hypertrophy and strength training are different aspects of weightlifting: you can optimize for one or the other and should do it depending on your status quo and objectives
I only use pre workout during lifting sessions and it varies but I typically like using Alpha Lion non stimulant “pump”. I’m not super big on a lot of caffeine. You can use Code “Quadzilla” to get a discount and support me.
Bro can leg press 300kg with ease😂. I have two leg days (sun,wed) and they both are focused on growing muscles. I'll replace one with this, thanks bro.
Yes, this is something I should have mentioned in the video. Definitely lower the volume so maybe drop one or even two of the supersets if you are just starting out. This is not very much volume for me, but that is also because I have been training for a very long time (with a lot more volume and intensity). So for sometime not as advanced I would definitely lower the volume especially when training for a marathon, but this works for me. Good point!
I have broke my hand, two knee surgeries by the time I turned 19. I gave up on life, as my dad abused me physically and mentally. I had no direction at 19, and then picked up a drug habit. Meth. I used meth for a year and a half almost two years. By then I lost my job, I lost 60 pounds, and was sick at 22 with my hair falling out and homeless. I gave up on giving up. I started working out and moved states, got a good job. I'm now 26, 4 years sober and have signed up for the SpitFire Ultra out in eastern Idaho where I live on 4/20/2024. I love life and love pushing myself. Good luck to all who read this.
Thank you sir. Thank you for living to be your best self. It's never too late to turn your life around.
انت تستطيع حارب
Beginner runner here. I incorporated some of these exercises into my first lower body day after a long hiatus. Was not used to do doing so many single leg variations but I felt great the next day! I can tell that these new additions will supplement my running stability and form. Thank you SO MUCH!
Thank you sooo much for the feedback and glad they are working for you!
God bless u 2 bro
As a hybrid athlete I appreciate this video. Great insights on how to both train and run. keep it up.
excellent
going to incorporate these into my rehab thanks
So glad I found this
Thanks for the program bro. Was looking for some functionality rather than hypertrophic programs as I enjoy running. Tried this yesterday and feel great.
Great to hear it man!
Thanks this was a great video.
thanks for explaining the proper form of the exercises in such a clear way, i'm new to running (and working out in general lol) so it's really helpful!
Thank you for your feedback! This is the first kind of video where I have really explained the exercises and I plan to start doing more like this!
Great content!
Amazing content. I was always looking for a weight lifting program that is tailored to running. How you explain the excercises in detail really helps to understand the specific impact they have. Now I found the ideal way to combine my love for running and strengtj training. All the best from Germany and please keep generating this great content!
Thank you for your feedback and glad I could help! I will definitely be putting more content out like this!
Love the editing and camera work! Great video!
Exactly the type of workout i was looking for help at mile 20! thanks
Absolutely, I have another one coming soon!
Really helpful 💪🏼 training for a mountain ultra at the moment, this is just what I need!
Glad that I could help! Good luck in training!
Good exercise selections my man!
Appreciate it!
This is really good content. I’ve been trying to find a good leg session. That’s is strength based. Many of the strength based routines for runners made by other UA-camrs. Clearly are for people that aren’t advanced with gym training.
Thank you for your feedback I appreciate it!
Many thanks for this great workout! Have just finished doing this and it feels good. Very complete, and just right in terms of load so the legs should be ok for tomorrow’s run. Fabulous!
Thank you for your feedback and I am glad the workout was a success!
Where is this dungeon gym? It’s amazing everything you need and no one bothering you.
Sub no.177. I'm here for the journey! Love that I stumbled onto this video! Keep it up brother
Good stuff. Sick legs.
This is good.
Hey 'm training for my 1st 10K marathon, i just stumbled across your video. Love your tips and also how you narrate your story. Keep it up bud!
Thank you and you got this keep up the work!
10k or marathon? There is a 20 mile difference
10K, my bad i called it the 10K marathon@@troy_meeker
This was super helpful! Thanks for doing this. Would love to see more videos like this! Also, videos explaining recovery and ankle strength/stability would be awesome. Currently trying to recover from an ankle injury, and have realized that it's important to maintain ankle/calf strength to prevent injuries! I've learning the importance of constant stretching and rolling and strengthening of muscles that we would have never thought contribute to ankle pain (starting at the hips)!
I am glad you enjoyed the video! Absolutely, there are a multitude of muscles in the foot, ankle ( as well as tendons and ligaments), and calves that people are unaware of. There are some good exercises I know for ankle stability and I will definitely add them in my next leg workout video! Thank you for your feedback!
Would be great to get a couple of other options for leg sessions. I reckon your channel will really grow with more content like this. Maybe a 30min weighted leg session for runners? If it’s good, a 15 minute ‘follow along’ core session will blow up your channel!
i agree!
keep Going Brother🤘
Tried this today, absolutely loved it! I'm trying to shift my training focus to running specific exercises, especially now that I'm having lower back pains when back squatting. Could you do more of these videos in the future? Also, how often do you do legs and do you switch it up every now and then?
This is awesome! I am glad you enjoyed the workout and I will definitely try to incorporate more of these types of videos (I’ve been really busy with work and school so I am only putting out one video per week right now). I do legs one time per week during my rest day right now while running.
How long before that 1 sesh has an impact on my running? I've not incorporated any leg workouts at all in my 3.5year running journey. I try running 2-3 times per week. How many strength workouts are good for me?
good job, great vid
Thank you, I really appreciate it!
Do you have another day specific to leg hypertorphy or only this one? Only asking as you’ve built some impressive leg size! New sub from me man!
Thank you man I really appreciate it! This leg day is very specific to running and I do mix in different exercises from week to week. As far as growing your legs, my workouts are very different and involve more bodybuilding style training. Exercises are also different. I will definitely do a video after the marathon on how to grow your legs and what has helped me! Shoot me a DM on insta if you want more specifics in the meantime.
If you notice an imbalance with one leg when you start doing these how can it be corrected?
If one leg is not as strong as the other in a certain exercise. One option you have is for that leg only, drop the weight and do more repetitions or do one of the sets exclusively for that leg and not the other.
I wouldn’t be running for a week after this 😂😂 but I guess I need to start somewhere! My biggest thing is where to fit this around running. Thanks for the video, it was great. Also… your legs are fucking huge and shredded, I hate you 😂
Thank you 😂 and yes I was not always a big runner, these legs were made with heavy weights. Start out with lower volume than this if you aren’t use to doing both training legs and running. Cut the Supersets down to 2 instead of 3 and half the reps.
Not sure if you mentioned this, but I would recommend not doing these 10 days before a race. Also, try not to add increased weight or new exercises at that time too.
I've been doing 5x5 strong lifts the past couple years, and do some of your exercises in addition. I wonder what you think of upper body workouts for running?
It has helped increase my marathon time by 15+ minutes.
One issue I seem to have is with Bulgarian split squats, my foot cramps up. I'm hoping to overcome that with more experience.
I am looking forward to incorporate all of yours into my workout.
Thank you for your thorough feedback. Absolutely, I will not train legs in the 2 weeks before race day! I also train my upper body for hypertrophy and do not limit myself on those muscle groups at all.
what about trx training would that be good for running ?
I think that would be a great option especially because of the versatility of the trx equipment!
My legs are strong, but because I am tall, I find it really hard for them to look big. My legs are only big when I tense them, but when I am wearing jeans, for example, they do not look big. I struggle for the rounded look. And my calves, don’t get me started. I hate to blame genetics, but I do think that my long limbs are against me and it is really annoying.I eat right and eat in a surplus, I train hard and progressively overload, but I do wonder if they will ever grow and it is so annoying for me. Any tips please ? Thanks
Genetics do play a factor and it’s not entirely based on that, but it can cause you more difficulty in getting that round look. I would say if you are trying to really develop your legs, train them twice a week and with a lot of intensity and mix up exercises. I would also try to add in some cycling.
What are your thoughts about the "Hack Squats" and "Leg Extension" ?
Are these good exercises for runners?
Yes, I think that that incorporating a variety of exercises is important. I personally love using hack squats for growing my legs when I am not in a marathon prep. The repetitions, sets, and loads all need to be adjusted for running specificity.
@@howertonstrength Okay. Thanks for the reply.
How many times i can do this workout?
Once per week my recommendation
@@howertonstrength or i was thinking training legs 3 times a week start with low intesity then after sometime i will inscrease the intensity gradually and make it twice a week is this will be okay to do ? Following the same routine exercises you told in your video
As long as you start low, yes you can progress to that frequency
@@howertonstrengthI will keep that in mind
Had one training legs session and couldn't run for a week ...
Really lower the weight and focus on more body weight exercises. You should be a little sore but the workout shouldn’t make you soo sore that you can’t run.
Too much repetitions and eccentric volume. Lower the time you spend in eccentric movements and lower the repetitions. Increase the weight to adjust for loss of repetitions. Moving away from hypertrophy training in favour of strength training will ensure you avoid heavy DOMS that will interfere with endurance training. Hypertrophy and strength training are different aspects of weightlifting: you can optimize for one or the other and should do it depending on your status quo and objectives
So how often do you run? usually on separate days?
I run 5 days per week usually Monday, Tuesday, and Thursday through Saturday. Wednesday and Sunday off.
I’ll try to do a full training video soon on my splits and how I manage both!
What is your pre work out drink?
I only use pre workout during lifting sessions and it varies but I typically like using Alpha Lion non stimulant “pump”. I’m not super big on a lot of caffeine. You can use Code “Quadzilla” to get a discount and support me.
Bro can leg press 300kg with ease😂. I have two leg days (sun,wed) and they both are focused on growing muscles. I'll replace one with this, thanks bro.
All good exercises but way too many exercises for one session especially whilst training for a marathon.
Yes, this is something I should have mentioned in the video. Definitely lower the volume so maybe drop one or even two of the supersets if you are just starting out. This is not very much volume for me, but that is also because I have been training for a very long time (with a lot more volume and intensity). So for sometime not as advanced I would definitely lower the volume especially when training for a marathon, but this works for me. Good point!
I hope you don't take offensive but I was 100% convinced you were British until you started speaking lol
I don’t take offense lol
Put more chia, for fuck s sake
2 tbsp is 1 serving and that is how much was put. Don’t be scared of healthy fats and omegas…