Tip of the Day:
Trying to achieve too many fitness goals may lead to training adaptation conflicts and overtraining, made evident by little to no progress.
Running a marathon & squatting 2x bodyweight are conflicting fitness goals. Stick to 1-2 specific goals and be happy maintaining other aspects.
A. Time: 15 minutes Specific Warm-up of the Overhead Squat
5 minutes warm-up with PVC pipe drills
10 minutes work up to a challenging 3 rep OH Squat (about 3-4 Sets)
Warm up slowly by starting with PVC pipe and progressing to a barbell if able to maintain proper mechanics. Spend this workout practicing consistent technique, resting as needed between sets. If mechanics are maintained, consider taking a small jump in load after each successful set.
Using the final OH Squat weight of Part A perform the following and ascend in weight if when possible.
Overhead squat 5-5-5-5-5 reps
Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous 5-rep max, use this as an opportunity to attempt a new PR. If at any point your technique begins to deteriorate, decrease the load until mechanics improve.