Ipswich Strength & Conditoning

Strength & Conditioning, General Fitness, Track & Field
Coach
ISC Gym

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

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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.
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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
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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
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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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Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

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

B1

Mini-Band Sprinter (ISC)

3 x 12

B2

Barbell Split Squat (ISC)

3 x 8

B3

Hamstring Curl on Stability Ball (ISC)

3 x 10

C1

Unstable Arabesque (ISC)

3 x 10

C2

Barbell Calf Raise (ISC)

3 x 10

D1

Press Up (ISC)

3 x 10

D2

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

D3

Prone Incline Bench Ts (ISC)

3 x 12

E1

Pallof Hold (ISC)

3 x 0:30

E2

Plank with Forward Reach (ISC)

3 x 10

Thursday
Week 1 Day 2

Prep

A

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)

B1

Lateral Band Walks (ISC)

3 x 15

B2

Single Leg Step Up (ISC)

3 x 8

B3

GHD Hip Extension (ISC)

3 x 20

C1

Reverse Nordic Curl (ISC)

3 x 12

C2

Goblet Cossack Squat (ISC)

3 x 8

C3

Toe Walks (ISC)

3 x 10

C4

Heel Walk (ISC)

3 x 10

D1

Half Kneeling Single Arm DB Press (ISC)

3 x 8

D2

Banded Reverse Fly (ISC)

3 x 12

D3

Side Plank (ISC)

3 x 0:30

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S&C for Runners

Make sure your body stays strong to not only improve times but also stay injury free, ensuring you are in the best possible position to maximise your running.

Get ISC - S&C for Runners (Gym Programme)
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ISC - S&C for Runners (Gym Programme)