A Runners Resistance - 9 Week Program
After Athletics - Strength and Conditioning
Are you a recreational or competitive runner looking to make strides in your performance? Strength training is one of the most commonly underutilized weapons for improving running performance and the best part is, it doesn't require a lot. The process of strength training improves both neurological (Signaling) and structural (muscle, tendons, and tissues) functions that will help you feel stronger and more resilient as you make strides towards your running goals.
This program is not designed to add large amounts of muscle mass or keep you in the gym for hours. Instead, it is designed to be two supplemental training sessions to add into your weekly schedule that aid in improving your overall performance and physical well-being.
Program Overview: This program consist of structured strength training for 9 weeks broken down into 3 progressive phases with two lifting sessions per week.
Session Overview- Each session will include: A Warm-up focused on dynamic movements and mobility, a power / speed block that includes jumps and MB throws, a strength block that focuses on foundational strength movements and an injury prevention /accessory block specified to the needs of runners.
A1
Glute Bridge
1 x 10
A2
Hamstring Floss
1 x 8
A3
Rollover to a V Sit
1 x 6
A4
Plank Pulls
1 x 3 @ 0:05
A5
1/2- Kneeling Ankle Rocker
1 x 6
A6
Prone I-T-Y Raises
1 x 1 @ 0:10
B1
Extensive Pogo Hops
2 x 0:10
B2
Air Squat
2 x 6
B3
High Knees In Place
2 x 0:10
C1
Squat Jump to Box Jump
3 x 4
C2
Single Leg Balance
2 x 0:20
C3
Band Clam Shells
2 x 8
D1
Front Squat
3 x 5 @ 3, 7, 7
D2
Chin-Up
2 x 5
D3
Plank
2 x 0:30
E1
ISO Hamstring Hold
2 x 0:20
E2
1-Arm DB Z-Press
2 x 6
E3
Paloff Press and Hold
2 x 0:10
F
Spring Ankle Hold (L1)
2 x 0:20
A1
Single Leg Glute Bridge
1 x 8
A2
Hamstring Floss
1 x 8
A3
Groin Rockers
1 x 6
A4
Mcgill Bird Dog
1 x 3 @ 0:10
A5
1/2- Kneeling Ankle Rocker
1 x 6
A6
Prone I-T-Y Raises
1 x 1 @ 0:10
B1
Extensive Lateral Pogo Hops
2 x 0:10
B2
Bodyweight Lateral Squat
2 x 6
B3
High Knees In Place
2 x 0:10
C1
Run Specific ISO
3 x 2 @ 0:07
C2
3s Down DB Jump
3 x 4
D1
Tempo Goblet Split Squat
3 x 5 @ 3, 7, 7
D2
TRX Row
2 x 5
D3
Copenhagen Side Plank
2 x 0:20
E1
Landmine RDL
2 x 6
E2
Push-Up
2 x 6
E3
Dead Bug
2 x 6
F
DB Hold SL Calf Raise
2 x 10
Alex Houston
Strength and Conditioning Graduate Assistant at Ithaca College working with Cross Country and Track and Field. Years of applied experience working with hundreds of athletes spanning from the high school to Division 1 level.
Strength training, when done properly and consistently, can be one of the most potent tools for improving your running performance and reducing your likelihood of injury along the way.
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