Level 1 Strength Training for Endurance Athletes
Jowers Performance Training
If you are a runner at any level and you are not currently strength training, this is the program for you! If you are strength training, let's take it up a notch! If you coach runners, this is for you, too! This program has been used to train high school state champion cross country teams and age-group runners from 5k to marathons! You deserve these tools to take your strength, fitness, and running performances to the next level!
A1
Bench Press
5 x 5
A2
Pull-Up
5 x 5
B1
DB Bench Press
4 x 10
B2
DB Row
4 x 10
100 Pushups for Time
C
Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!
A
Active Recovery
1 x 30:00
A1
Back Squat
5 x 5
A2
Box Jump
5 x 5
B
Split Squat
4 x 10
150 Air Squats for Time
C
This one will burn! Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 alternating lunges (10/leg) Track your total time!
A
Deadlift
5 x 5
B1
Single Leg RDL
4 x 10
B2
Side Lunge
4 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict - use assistance if needed)) 15 Pushups 20 Walking Lunges 400m Sprint
Scotti Jowers
USA Weightlifting L1, Precision Nutrition L1, CrossFit L2, Louisiana State Champion cross country coach, member of the Louisiana High School Powerlifting Association. I have over 25 years of experience training athletes from the middle school and high school levels to 65+-year-old weekend warriors.
Follow this program for 8 weeks, alongside your regular run training, and you will PR race times at every distance!
Get Level 1 Strength Training for Endurance Athletes
Stephanie Broomfield
30 yr old 5k runner
Verified Athlete""The Level 1 Strength Training for Endurance Athletes program helped me PR my last race! I am now on the second pass through of the program and training for my first half marathon. I have lost 6 lbs and gotten much stronger than I ever thought possible"."
Shawn Mohler
Soccer player turned runner
Verified Athlete""This program and the ability to track on the app is a game changer! I recently completed my first half marathon in 1:49 due in large part to following the program.""
Kylie Long
Former high school track athlete
Verified Athlete""I never trained with weights in school and I was still pretty good. I just hit a lifetime PR at 28 years old while following this training plan. I love how straight forward the instructions are and the videos help me know how to execute the exercises.""
Conner Jameson
High School cross country athlete
Verified Athlete""I used this plan to help prepare me for my last cross country season. I had never finished inside the top 15 at state, but this season I finished 4th!""
