S&C for Runners (Gym Programme): Training by Adam Robinson in TrainHeroic

Perform For Sport

Strength & Conditioning, General Fitness, Track & Field

Coach

Adam Robinson

Features
2 sessions per week
Must use App app to view and log training
Program Training

$20

Get S&C for Runners (Gym Programme)

INJURY PREVENTION

Strength training can help build connective tissues of muscles and around joints to help runners' bodies become more robust and less prone to injury.

IMPROVED RUNNING PERFORMANCE

Regular strength and conditioning training can help runners not only build on their speed and power, but can help improve overall times over both short and long distances

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Prep

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

Mini-Band Sprinter (ISC)

3 x 12

Barbell Split Squat (ISC)

3 x 8

Hamstring Curl on Stability Ball (ISC)

3 x 10

Unstable Arabesque (ISC)

3 x 10

Barbell Calf Raise (ISC)

3 x 10

Press Up (ISC)

3 x 10

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

Prone Incline Bench Ts (ISC)

3 x 12

Pallof Hold (ISC)

3 x 0:30

Plank with Forward Reach (ISC)

3 x 10

Thursday

Week 1 Day 2

Prep

ISC Mobility Circuit 7

1. Skipping/Pogos/Ankling x30 secs 2. Couch Stretch x1min ES 3. 90/90 Hip Rolls with foot raise x8ES 4. Spiderman with hip raise x8ES 5. Bodyweight Cossack Squat x8ES 6. ISO SL Glute bridge with leg raise x8ES 7. Prone Swimmers x12 8. Lateral Bear Crawl 9. Banded Overhead Squat x10 10. Multiplanar Arabesque Reaches x9ES (3 of each)

Lateral Band Walks (ISC)

3 x 15

Single Leg Step Up (ISC)

3 x 8

GHD Hip Extension (ISC)

3 x 20

Reverse Nordic Curl (ISC)

3 x 12

Goblet Cossack Squat (ISC)

3 x 8

Toe Walks (ISC)

3 x 10