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running strength

This program is designed to build a robust and sound foundation for running. A heavy focus is put on isometrics and eccentrics for injury prevention as well as exercises for running efficiency. Improve your racing times this program!

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WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 3 x 10 Calf raises 3 x 10
Prayers stretch 3 x 10 Banded crab walks 3 x 10 e/s
Pidgen stretch position (Hip rotations) 3 x 10 Glute bridge holds 3 x 10s
Bulgarian split squat stretch 3 x 10-30s Side lunges 3 x 10
Thoracic rotations 2 x 20-30s Single leg glute bridge 3 x 5
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

Week 1

Session 1
Exercises Sets x Reps Weight Tempo Rest
Barbell Back Split Squat 3 x 4 e/s 60-75% 1RM Control down/up fast 1 min
Romanian Deadlift 3 x 8 75-85% 1RM Control down/up fast 1 min
Side Plank leg raise (on knees) 3 x 30s BW Hold Position 30s
Hollow Holds 3 x 30s BW Hold Position 2 mins
Isometric Hamstring Curl (end of session) 3 x 5s BW Relax/Squeeze hard 30s
Session 2
Exercises Sets x Reps Weight Tempo Rest
Barbell hip Thrusters 3 x 8 75-85% 1RM Control down/up fast 1 min
Single leg arabesque (weighted) 3 x 4 e/s 50-60% 1RM Control down/up fast 1 min
Weighted overhead knee drives 3 x 5m 5kg Fast 1 min
Split leg Paloff press 3 x 8 Band Push hard/control back 2 mins
Isometric Hamstring Curl (end of session) 3 x 5s BW Relax/Squeeze hard 30s

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