Off-season Strength For The Every Day Runner

ATP Works

Endurance, Strength & Conditioning
Coaches
Milo and Alex

This off season program is for the everyday runner and athlete, who is committed to staying healthy and seeing PR's for years to come. Running is a demanding sport, and it often creates imbalances and overuse injuries. But on the other hand it is one of the most accessible sports, and without a doubt the most effective way to stay on top of your health! We think running is a fantastic tool and it should be something we look forward to doing. The goal of the off season is for you to get strong so that you can come into the season ready to crush your workouts with some new found strength! The eternal question has always been, can you really get strong and fit at the same time? We believe in having a balance, and that means tackling the off-season with a clear goal in mind. Get strong! We will work to keep up your fitness, and running shape while working hard to bring those strength numbers up.

Hope you enjoy it!

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Get Stronger Than Ever!
Strength is the base for almost everything we do, so it is well worth your time to build a strong foundation! It takes time to get strong but on the plus side strength gains are very resilient, meaning that you can always ease out of it once you start running or training more, and then build upon it again next off-season.
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Stay fit, and Enjoy your Fitness!
Even though it is not the main goal of this program, we still need to maintain our fitness levels. It not only helps us feel better in our daily lives, but it will also allow us to recover faster.
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Run Less to Run More
Sound counterintuitive but it is important to give your joints and muscles a break from running if you are committed to long-term health and development. There are other ways to work in your conditioning.
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Never Skip the Accessory Work
Look good, feel good, play good! Accessory work serves multiple purposes, plus it is great for staying fit and looking sharp.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Breathing Exercises
To ensure you can train hard and still get a good night's sleep.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in the app.
Equipment
Required
Barbell // Bumpers/Plates // Plyo Box // Cardio machines (treadmills, bikes, rowers, etc) // Dumbbells or Kettlebells // Pull Up bar
Recommended
Jump rope // Heart Rate Monitor // Chest Strap
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Squat Warm Up

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min 10/10 Hip Circles on the ground or on your feet 10/10 Leg Swings Front 10/10 Leg Swings Side to Side 20/20 Forward and Backwards steps with glute band around knees or ankles, if the resistance is low you may have to go higher on the rep count 10/10 Side steps with Glute band around knees or ankles. If the resistance is low you may have to go higher on the rep count. 10 Air Squats with glute band around knees

B1

Back Squat

4 x 5 @ 8

B2

Box Jump

4 x 5

C1

Single Leg Glute Bridge

2 x 20

C2

Side Leg Raise

2 x 20

D

Parasympathetic Breathing

1 x 5

Monday
Week 1 Day 2

A

Zone 2 Conditioning (NO RUNNING)

1 x 30:00

Tuesday
Week 1 Day 3

A

Run

1 x 2

B

Band Pull-Apart

3 x 20

C

Banded Bicep Curls

3 x 20

D

Russian Twist

3 x 20

Wednesday
Week 1 Day 4

Prep

A

Squat Warm Up

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min 10/10 Hip Circles on the ground or on your feet 10/10 Leg Swings Front 10/10 Leg Swings Side to Side 20/20 Forward and Backwards steps with glute band around knees or ankles, if the resistance is low you may have to go higher on the rep count 10/10 Side steps with Glute band around knees or ankles. If the resistance is low you may have to go higher on the rep count. 10 Air Squats with glute band around knees

B

Tempo Back Squat

2 x 6

C

Single Leg RDL

2 x 16

D

Hand Release Push-Up

3 x 8

E

Copenhagen Plank

3 x 2 @ 20

F

Parasympathetic Breathing

1 x 5

Thursday
Week 1 Day 5

A

Zone 2 Conditioning (NO RUNNING)

1 x 30:00

B

Hamstring Flossing

1 x 40

Friday
Week 1 Day 6

A

Run

1 x 3

Coaches
coach-avatar Milo

Life long athlete, civil engineer and certified Olympic Weightlifting, and conditioning coach. Former D1 rugby player. Long Term Development Advocate

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DNP and lifelong runner, Alex has run multiple marathons, and trails races. She is hoping to complete her first ultra this next year.

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The Places You Will Go!

Fitness is meant to be used and enjoyed! We aim to provide you with tools and efficient programs that you can follow and enjoy.

Get Off-season Strength For The Every Day Runner
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Off-season Strength For The Every Day Runner