Big & Strong by Trent Donlan
Cross Country, Endurance, Strength & Conditioning, Track & FieldFor the distance runners who aren't sure what to do in the weight room. This program is designed to strengthen your lower body to handle the miles you accumulate and develop the upper body to prevent fatigue and energy leaks. This program also features easy to learn plyometrics to improve ballistic qualities of the lower body. Core is strengthened in a multitude of ways and your uniform will begin to fill out. If you want to learn the basics of training this program is for you!
2 sessions per week
Must use App app to view and log training
Program Training
A1
Trap Bar Deadlift
3 x 5
A2
Extensive Box Jumps
3 x 5
B1
Single Arm Dumbbell Kickstand RDL
3 x 5
B2
Farmers carry
3 x 20
C1
Overhead Press
3 x 8
C2
Single Arm Seated Cable Row
3 x 8
D1
Hammer Curl
2 x 15
D2
Seated Calf Raise
2 x 15
A1
Hip Thrust
3 x 5
A2
Pogo Jump
3 x 10
B1
Dumbbell Split Squat
3 x 5
B2
Paloff Hold
3 x 0:20
C1
Neutral Grip Pull Ups
3 x 8
C2
Decline DB Bench Press
3 x 8
D1
DB Overhead Tricep Extension
2 x 15
D2
Tib Anterior Wall Raises
2 x 15
