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.
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
Run prep
A
2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges
B
Air runner / Running (NEW)
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
Run prep
A
2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges
B
Air runner / Running (NEW)
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
Run prep
A
2 rounds of... 10 x bridge reach-over 10 x calf raises 10 x walking lunges
B
Air runner / Running (NEW)
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.
You can't run away from this programme...... yet ;)
Get The Stride and Strength Programme