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.
Get Podium Prep
Kelly Garland
endurance runner
Verified Athlete"Patellar tendonitis nearly did me in. As a longtime runner, I wasn’t ready to give up the sport. Thank heaven for Coach Abigail...Her tailored approach to strength work got me back on the trails, feeling strong and pain-free. Abigail knows her stuff, plain and simple. I trust her implicitly."
Katie Sherron
Elite Masters Runner
Verified Athlete"I started working with Abigail at the beginning of a marathon training cycle that included multiple 70+ mile weeks. She kept me strong and injury-free throughout...Abigail is an amazing combination of expertise and care that I trust to get me to the starting lines healthy."
Stephanie Liles-Weyant
endurance athlete
Verified Athlete"I've been a competitive runner/triathlete since I was in my 20's and have dealt with injuries on and off that prevented me from competing at times...and the transformation I've gone through has been better than I ever imagined. Staying injury-free and racing better than I have in the last 7+ years"
Dan Manausa
endurance athlete
Verified Athlete"I can’t say enough great things about Alchemical Training. After three years of chronic hamstring and calf issues which kept me from my training programs ... I have been injury free (knock on wood) since I started her program. I wish I would have started sooner."
