Run Fast Squat Heavy
Adam Klink
Strength & ConditioningOn July 12, 2020, I became the first man to run a sub 5:00 mile and hit a 500lb back squat in the same day.
This is the epitome of what being fit looks like. Strong, fast, mobile, resilient.
In order to do this, I had to do two very different types of training, balancing the strength component of the squat and the endurance component of the run. Each week, I ran three times and squatted twice. You will notice that the volume in this training is nothing out of the ordinary. The most important thing to remember in what I did is the insensity at which I trained. Every single time I ran, it was all I had. No matter what the weight on the bar, I tried to stand it up as fast as I possibly could.
Growing up I was a multi-sport athlete and went off to play collegiate soccer. Since then I have been training and competing in crossfit at a high level for the past 8 years. I was looking for a new goal in my fitness and rembered Dave Castro’s Challenge in his book that he released in 2017. On my initial test day, I ran a 5:46 mile and hit a 485lb back squat in the same hour.
My hope is that you will use this training program to set a goal for yourself. Set a realistic goal - a goal you can see yourself achieving within a 2-3 month period. Commit to the program, do as many of the running and squatting days as possible, and you will see improvement in both of these areas of fitness.
- Adam Klink
STANDARD RUNNING WARM UP
A
Standard warm-up – you should do this before each track workout - Jog 800m or 5 min - Stretch - 4 x 80m strides – strides are fast, up-tempo runs just under a sprint. - 1 x 200 at ‘pace’ – do this to get your proper pace down for the 1st interval. Rest 3 to 4 min and start your workout. Standard cool-down – you should do this after each track workout - Walk 400m - Jog 400m - Stretch
B
Run
1 x 1
STANDARD BACK SQUAT WARM UP
A
Stretch - Hips, ankles, calves, hamstrings, quads I have my own stretches that I like to do, but choose or lookup stretches that benefit you based on your needs! Standard warm up sets - 2 x 10 @ 25-30% - 2 x 5 @ 45% - 1 x 5 @ 55% Warming up for a max out - 2 x 5 @ 25-30% - 1 x 5 @ 45% - 1 x 3 @ 65% - 1 x 1 @ 80% - 1 x 1 @ 90% - 1 x 1 @ MAX
B
Back Squat
1 x 1
STANDARD RUNNING WARM UP
A
Standard warm-up – you should do this before each track workout - Jog 800m or 5 min - Stretch - 4 x 80m strides – strides are fast, up-tempo runs just under a sprint. - 1 x 200 at ‘pace’ – do this to get your proper pace down for the 1st interval. Rest 3 to 4 min and start your workout. Standard cool-down – you should do this after each track workout - Walk 400m - Jog 400m - Stretch
B
Run
@ 20:00
C
Run
4 x 80
STANDARD BACK SQUAT WARM UP
A
Stretch - Hips, ankles, calves, hamstrings, quads I have my own stretches that I like to do, but choose or lookup stretches that benefit you based on your needs! Standard warm up sets - 2 x 10 @ 25-30% - 2 x 5 @ 45% - 1 x 5 @ 55%
B
Back Squat
4 x 5 @ 60, 65, 70, 75 %
STANDARD RUNNING WARM UP
A
Standard warm-up – you should do this before each track workout - Jog 800m or 5 min - Stretch - 4 x 80m strides – strides are fast, up-tempo runs just under a sprint. - 1 x 200 at ‘pace’ – do this to get your proper pace down for the 1st interval. Rest 3 to 4 min and start your workout. Standard cool-down – you should do this after each track workout - Walk 400m - Jog 400m - Stretch
B
Run
400, 400, 400, 200, 200, 200
ADAM KLINK
FITNESS ENTHUSIAST, COACH, ATHLETE, CROSSFITTER, HEAVY LIFTER & SUB FIVE MINUTE MILER...IN THE SAME DAY
Start today, start tomorrow, just get moving. You can crush this training any time, any where, all from your phone.
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