New

Off season running strength-Home based

The Unbroken Academy

Coach

Dr. Jacklyn Hammond, PT, DPT

Over 50% of runners get injured every year, and most of them are making these 2 mistakes: Increasing mileage too quickly, and not being strong enough to handle said mileage

If you want to avoid becoming part of this statistic, strength training is non-negotiable. A well structured, full-body strength program can significantly reduce your injury risk AND improve your performance.

The issue is that you probably don't know what to do, or you feel intimidated by going to the gym. I get it. You're a runner, you don't want to spend a ton of time learning the ins and outs of strength training. That's why a program like this is exactly what you need.

This program will show you what to do, how often to do it, and has progressions built in to make sure you're getting stronger along the way. And even better? You can do it from home if you have a couple dumbbells, a band, and a swiss ball.

This is an 8 week strength program for runners who are new to strength training or want to train at home with minimal equipment. It's written by a physical therapist who's specialized in running related injuries and is meant to be performed in your off season (when you aren't actively training for a race).

$125

Get Off season running strength-Home based

Better bone health

Did you know stress fractures are one of the most common running injuries? Including plyometric and resistance training helps build stronger bones to stave off this type of injury.

Build stronger tendons

Issues like achilles tendonitis, plantar fasciitis, IT band syndrome, and glute tendinopathy can all be reduced by proper strength and plyometric training.

Stronger muscles, longer miles

Stronger muscles can help you to absorb shock and hold better form, reducing form related issues like hip drop, and shin splits.

Features

Programming 3 days per week

3 strength workouts per week, progressing over the course of 8 weeks. All workouts include mobility, plyometrics, and strength.

Exercise Videos

Form videos for each exercise to make sure you're confident in your movements.

Delivered through TrainHeroic

All you have to do it open the app and follow along with your workout. No more guessing, just better strength training for better results.

Equipment

Required

1 set light dumbbells (10-15lbs) // 1 set heavy dumbbell (25-30lbs) // Power band // Swiss ball // Foam roller

Recommended

1 Kettlebell (45+ lbs)

Sample Week

Week 1 of 8-week program

Sunday

Squat focus 1 final

Lateral lunge ball rolls

1 x 20

Swiss ball side plank

1 x 15

Air Squat

1 x 20

3 way pogo hops

3 x 30

Heel elevated goblet squat

4 x 6

Single arm DB row

4 x 8

Single leg RDL-1 weight

3 x 8

Push up

3 x 8

Heels up bridge on foam roll

3 x 30

Farmers carry march

3 x 30

Tuesday

Hinge focus

Lunge with twist

1 x 10

Band pullapart

1 x 20

Hip hinge with overhead reach

1 x 20

3 way pogo hops

3 x 30

Bridges

4 x 8

Seated dumbbell shoulder press

4 x 8

RFE split squat

3 x 8

Banded row

3 x 8

Staggered heel raise

3 x 10

Farmers carry march

3 x 30

Thursday

Upper/core focus

Forward lunge

1 x 15

Banded shoulder mobility

1 x 20

Inch worm walkout

1 x 5

3 way pogo hops

3 x 30

Floor chest press

4 x 8

Hamstring curl with ball

4 x 8

Single arm DB row

3 x 8

Step up with knee drive

3 x 8

Side plank hip lift

3 x 10

Farmers carry march

3 x 30

Coach

More from The Unbroken Academy

Dr. Jacklyn Hammond, PT, DPT

As a physical therapist, strength coach, and avid runner, Dr. Jackie spends her days in the clinic helping injured runners get back to doing what they love safely. She believes combining smart running with strength training is the key to staying healthy and in the sport long term.

The time is now!

The key to becoming a better runner is staying healthy, and having a strong resilient body is a massive part of that! Choose strength before injury chooses you.

Get Off season running strength-Home based

FAQs

What if I don't know what an exercise is?

There are video demonstrations of every movement provided!

What if I've never done strength training before?

This is a great program for beginners! If you're completely new I'd recommend starting with 2 days per week for 8 weeks, and then going back and repeating the program with 3 days per week to help you ease in and make continuous progress!

Can I do this if I'm injured?

This program is intended for runners who are NOT currently injured. Injuries require individualization of exercise to make sure you are rehabilitating the injured area properly!

Is there communication with you?

This program is intended for those who desire a more independent style of training and don't need regular feedback. That said, if you have specific questions about equipment or the program please email me at jacklyn@theunbrokenacademy.com

How do I balance this with running?

This program is intended to be used when you are NOT actively training for a race to improve strength and prevent injury during your next training cycle. It will pair best with 3-4 days of easy running per week. You should always have 1 full rest day off per week.

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