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The Stride and Strength Programme

Superhero Fitness

Functional Fitness, Strength & Conditioning, Marathon, Triathlon
Coach
Liam Hunn

This 'STRIDE AND STRENGTH' programme emphasises the balance between running and functional strength. This is the perfect strength and conditioning programme for any RUNNERS to help enhance their running performance and reduce injuries that are at risk from running. If you want to become a stronger, faster runner then this is a must. Too many runners do not include a strength programme. I can NOT explain enough how IMPORTANT this is for a successful and enjoyable running experience. This will increase your all-round strength as well as specifically for running. If you want to run faster, become more powerful with a better endurance, this programme is the one. This programme was created for running athletes, the everyday runner and Hyrox athletes. It would also suit anyone looking to enjoy a programme for general fitness.

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ENHANCE RUNNING PERFORMANCE
This is a specific strength and conditioning programme to become a stronger and faster runner. Take out the guess work from your training routine
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REDUCE INJURY RISKS
Running can bring many common injuries because of the long repeated exercise and impact / demand placed onto the joints. Therefore we need to ensure our muscles are all activated and strong enough to manage these risks and our joints are protected with good mobility and stability.
Features
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Programming 6 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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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
General gym equipment
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Sample Week
Week 1 of 12-week program
Sunday
S&S: Block 1 A

Warm up Prep:

A

2 mins = Skipping (do so without rope if unable to skip with one) 2 rounds of... 10 x Bridge 20sec / 20sec x Side plank 10 x Calf raises (perform on edge of step for full ROM) 10 / 10 x Cable hamstring curls

B1

Step ups - Overhead (SHF)

3 x 20

B2

Hollow floor press (SF)

3 x 15

B3

Standing single arm cable row (SHF)

@ 20

C1

Hip thrusters - barbell (SHF)

3 x 15

C2

Landmine rotation (SHF)

3 x 20

D1

Air runner / Running (NEW)

3 x 400

D2

Box jump (SHF)

3 x 10

E1

Calf stretches (gastroc soleus) (SF)

1 x 1:00

E2

Hip flexor quad stretch (SF)

1 x 1:00

Monday
S&S: Block 1 Run

Run prep

A

2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges

B

Air runner / Running (NEW)

Tuesday
S&S: Block 1 B

Warm up Prep:

A

3 mins = Bike erg 2 rounds of... 10 / 10 x Glute band walks 10 / 10 x Pallof press 10 x Anterior tibialis flex 10 / 10 x Cable psoas march 10 / 10 x Cable Abductor 10 / 10 x Cable Adductor

B1

Back squat (SHF)

3 x 15

B2

Strict press (SHF)

3 x 12

B3

Standing single arm cable row (SHF)

@ 20

C1

Romanian Deadlift (SHF)

3 x 15

C2

Standing oblique crunches (SF)

3 x 20

C3

Farmers carry (NEW)

2 x 20

D

Air runner / Running (NEW)

@ 0:30

E1

Calf stretches (gastroc soleus) (SF)

1 x 1:00

E2

Hip flexor quad stretch (SF)

1 x 1:00

E3

Hip flexor to hamstring stretch (SF)

1 x 1:00

Wednesday
S&S: Block 1 Run

Run prep

A

2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges

B

Air runner / Running (NEW)

Thursday
S&S: Block 1 C

Warm up Prep:

A

3 mins = Bike erg 2 rounds of... 10 / 10 x band glute walks 10 x hamstring curls (ball) 10 x (bodyweight) walking lunges 10 x stir the pot

B

Air runner / Running (NEW)

1 x 1500

C1

FFESS (SHF)

3 x 20

C2

Push up (SHF)

3 x 15

D

Air runner / Running (NEW)

1 x 1000

E1

Standing abductor on cable (SHF)

2 x 20

E2

Standing adductor on cable (SHF)

2 x 20

F

Air runner / Running (NEW)

1 x 500

G1

Calf stretches (gastroc soleus) (SF)

1 x 1:00

G2

Hip flexor quad stretch (SF)

1 x 1:00

Friday
S&S: Block 1 Run

Run prep

A

2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges

B

Air runner / Running (NEW)

Coach
coach-avatar Liam Hunn

Founder, owner and head coach at Superhero Fitness. Former footballer, athlete who enjoys running and strength and conditioning which is an area of his coaching he loves helping many people. BSc (Hons) Sports Science degree graduate who went into coaching to help transform thousands of lives.

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BE STRONG, RUN FAST

You can't run away from this programme...... yet ;)

Get The Stride and Strength Programme
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FAQs
Do I need to b a runner to do this programme?
No. This is a specific and very effective S & C programme for runners to incorporate but is available for anyone to enjoy. If you are now starting to run as a beginner then this would compliment it perfectly.
Will this genuinely make me run faster?
It will help you become a more powerful runner by improving in all the areas that are required to run well. So you will find yourself being able to maintain a faster pace for longer. Obviously, factors such as sleep, stress, nutrition all play its part which are just as important to ANY programme.
Can I keep up my own running routine?
Yes. We have included running within this programme but if you would prefer to use the S & C workouts and carry out your usual running distances / frequency then that will work fine. But do not neglect the short interval runs within the workouts as we want to get used to running at faster speeds.
The Stride and Strength Programme