{"id":363,"date":"2012-02-21T20:20:57","date_gmt":"2012-02-21T20:20:57","guid":{"rendered":"https:\/\/www.dshen.com\/blogs\/training\/2012\/02\/21\/deadlifting_for_faster_running_update\/"},"modified":"2012-02-21T20:20:57","modified_gmt":"2012-02-21T20:20:57","slug":"deadlifting_for_faster_running_update","status":"publish","type":"post","link":"https:\/\/www.dshen.com\/blogs\/training\/archives\/deadlifting_for_faster_running_update.html","title":{"rendered":"Deadlifting for Faster Running Update"},"content":{"rendered":"<p>Back in April of last year, I wrote a post on <a href=\"http:\/\/ds.ly\/i8guUT\">Deadlifting for Faster Running<\/a>.  A reader commented and asked:<br \/>\n<i>10 months on, how have you progressed?<\/i><br \/>\nIt has been an interesting 10 months for sure!  After the LA Marathon 2011, I found time to concentrate on weightlifting and to try out <a href=\"http:\/\/ds.ly\/kneUYn\">ASRspeed.com<\/a> which has worked pretty well.  I had to back off ASRspeed and lifting when I managed to get into the NYC Marathon 2011.  I raced that and then got back onto ASRspeed and strength development.<br \/>\nI started with a measly deadlift max of 175 lbs and now I&#8217;m at 215 lbs. My goal is 2x my body weight which makes my goal 290 lbs for 2 reps.  In reading a lot of strength books like <a href=\"http:\/\/ds.ly\/wwGr1l\">Easy Strength by Pavel and Dan John<\/a>, I have found that if you can deadlift 2x your body weight, then you&#8217;re a decent athlete.  OK so now I have a goal.  Still, I wasn&#8217;t a very strong kid and never had any real strength training &#8211; only bodybuilding which didn&#8217;t do diddly for my ability to generate power for things like running.<br \/>\nIn other strength metrics, I regularly practice jumping up to an 18&#8243; plyo bench.  Still not too impressive, but for a skinny guy like me it&#8217;s pretty good.<br \/>\nThe real measure of success was my running.  I used the 200m distance as a measure of sprinting speed.<br \/>\nWhen I started running 200m for time, I did it in 45 seconds.<br \/>\nI then altered my running form which was to adjust my body lean to get my center of gravity forward of my legs.  This magically dropped my speed to 39-40 seconds in one session.<br \/>\nSubsequent strength work and using the ASRspeed protocol then slashed my 200m time to 34-36 seconds where it stands now &#8211; and that&#8217;s even after running 800s in between the 200s in a structured workout.<br \/>\nI am gratified that Barry Ross&#8217;s theories have proven true for myself.  In the past, I have dabbled in weightlifting for triathlon but was going about it all wrong.<br \/>\nI hope to see even more improvement in speed as I approach my goal of 2x my body weight in the deadlift.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back in April of last year, I wrote a post on Deadlifting for Faster Running. A reader commented and asked: 10 months on, how have you progressed? It has been an interesting 10 months for sure! After the LA Marathon 2011, I found time to concentrate on weightlifting and to try out ASRspeed.com which has [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-363","post","type-post","status-publish","format-standard","hentry","category-running"],"_links":{"self":[{"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/posts\/363","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/comments?post=363"}],"version-history":[{"count":0,"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/posts\/363\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/media?parent=363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/categories?post=363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dshen.com\/blogs\/training\/wp-json\/wp\/v2\/tags?post=363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}