Podium Prep
Alchemical Training
Endurance, Marathon, General FitnessFor the seasoned runner ready to take their running to the next level, this strength program is designed to elevate running performance and mechanics for an epic racing season. Stop running harder and start running SMARTER. While other runners burn out chasing volume, you'll unlock the secrets within your biomechanics that make every stride more powerful, and every race more competitive.
Full Body 1 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 5 each Hip Airplanes (Tempo = 2222) 10 Protraction Planks (Tempo= 2222) 10 BW Glute Bridge Foam Roller Squeeze (Tempo = 2224) Rest as needed.
B
Dumbbell Front Foot Elevated Split Squat Isometric
3 x 30
C
Trap Bar Deadlift
4 x 5
D
Cable Single Arm Row Neutral Grip Seated
3 x 12
E
SA Bench Bridge Press
3 x 10
F
45 Degree Hip Extension
3 x 12
G
Side Bend
2 x 10
Full Body 2 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 20 seconds Lat PNF Stretch 10 Scapular Pullups (Tempo = 2222) 5 each SL RDL with Knee Drive (Tempo = 2222) Rest as needed.
B
Seated Box Jump
3 x 3
C
Dumbbell Romanian Deadlift
3 x 8
D
Pull Up - Neutral Grip
3 x 5
E
SL RDL Contralateral Load
3 x 10
F
Dumbbell Z Press Neutral - Alternating
2 x 10
G
Plank Pull Through
2 x 8
Full Body 3 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 5 each Walking Lunge with Knee Drive (Tempo = 2222) 20 seconds Lat PNF Stretch 10 Crab Bridge Press (Tempo = 2222) Rest as needed
B
DB Step Up 90 degrees
3 x 6
C
Dumbbell Chest Supported Row
3 x 10
D
Pushup +
3 x 15
E
Rear Foot Elevated Split Squat Oscillation
3 x 12
F
Cable Bicep Curls Face Away
3 x 12
G
Copenhagen Plank
3 x 30
abigail crowe
B.S. Exercise Physiology, NASM certified, PLS1/2/3 certified, PPSC certified
You're about to learn what elite runners are already implementing. Improving strength creates an athlete that is ready to take on any training block. Stop leaving PRs on the table. Your breakthrough awaits.
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