The S&C Guy

Personal Training, Women's Training, Track & Field
Coach
Simone Farina

Strength-Power Program is designed for runners who want to gain/maintain lean mass and keep injury-free.

This gym program also aims to increase power by moving against elastic bands and jumping, optimizing the muscular response of the running's biomechanics.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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, all through an app.
Equipment
Recommended
Required:Power Rack // Barbell // Dumbells // Elastic bands // a box or a bench to jump on.Recommended:Gym facility
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Sample Week
Week 1 of 5-week program
Sunday
Runner Strength-Power 1

A1

Single Leg Hip Thrust

4 x 10

A2

Single Leg Seated Box Jump

4 x 4

B1

Chest Press

4 x 10

B2

Hand Release Push-Up

4 x 6

C1

Razor Curl

3 x 8

C2

DB Chest Fly

3 x 12

D

Sled Drag

3 x 20 @ 10 %

Tuesday
Runner Strength-Power 1

A1

Barbell Split Squat

4 x 10 @ 55 %

A2

Prowler Push

4 x 20

B1

Chin Up with Band

4 x 8

B2

1-Arm DB Row

4 x 6

C1

Sissy Squat with band

3 x 10

C2

Seated Row

3 x 10

D

Farmers carry

3 x 40

Thursday
Runner Strength-Power 1

A1

Deadlift

4 x 8 @ 60 %

A2

DB Arnold Press

4 x 10

B1

Bulgarian Split Squat

4 x 10

B2

Y Raises Chest supported

4 x 12

C1

Side walk Prowler

3 x 10

C2

Side Jumps

3 x 6

D

Copenaghen Hold

2 x 20

FAQs
Who's this training for?
Runners or people that want to be more athletic and gain strength
Strength for Runners