A Runners Resistance - 9 Week Program

After Athletics - Strength and Conditioning

Coach
Alex Houston

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.

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Improve Economy
Running economy can be thought of similar to fuel economy in your car, your MPG. Improvements in running economy result in improved ability to sustain exercises at a given speed/intensity. Strength and power training is one of the most important factors in improving running economy as it helps improve muscular stiffness and decreased muscle activation needed at a given intensity.
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Injury Prevention and Resilience
Strength and power training can directly improve your durability and resistance to injury. Not only will strength training help improve the structure and function of your muscles but it also helps bullet proof your connective tissue (tendons, ligaments, and bone).
Features
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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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Access to a Gym / Weight Room
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Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Coach
coach-avatar 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.

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Resistance For Miles

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.

Get A Runners Resistance - 9 Week Program
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A Runners Resistance - 9 Week Program