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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 |