Running Revolutionized Phase 2

Kinesis Integrated Performance

Track & Field, Strength & Conditioning, Cross Country, Endurance, Marathon

Coaches

CHRISTOPHER J LEE and MADDIE ALM

DESIGNED FOR RUNNERS LOOKING TO STEP THEIR GAME UP TO THE NEXT LEVEL!

WE HAVE BEEN TRAINING AND WORKING WITH WORLD CLASS ATHLETES FOR YEARS! WE ARE TAKING THE METHODS AND CONCEPTS WE LEARNED AND PRACTICE DAY IN AND DAY OUT AND MAKING THEM AVAILABLE TO YOU!

WHAT YOU GET:

12 WEEKS OF CAREFULLY CRAFTED TRAINING

3 STRENGTH SESSIONS PER WEEK

5 RUNNING WORKOUTS PER WEEK

3 MOBILITY SESSIONS PER WEEK

3 KEY NUTRITION MANUALS - CRAFTED BY THE DIETICIAN OF THE PROS: MADDIE ALM R.D.

THE BEST RUNNING STRENGTH + NUTRITION PROGRAM AVAILABLE

THE AWESOME FEELING OF RUNNING FASTER AND SETTING THAT PR!

$95

Get Running Revolutionized Phase 2

12 WEEKS OF THE BEST TRAINING & FUELING

TRIED AND TRUE TRAINING AND FUELING METHODS THAT WE USE EVERYDAY WITH OUR PROFESSIONAL ATHLETES! WE WANTED TO SHARE OUR KNOWLEDGE AND TRAINING METHODS SO YOU HAVE ACCESS TO THE SAME LEVEL OF CARE!

FASTER & STRONGER!

STRONGER DOES NOT ALWAYS MEAN FASTER! WE DESIGNED THE PROGRAM TO FOCUS ON BOTH STRENGTH AND PLYOMETRIC SO YOU CAN GENERATE SOME POWER! STRENGTH & POWER =BECOMING MORE INJURY RESISTANT AND FASTER RUNNING!

DETAILED EXERCISE GUIDANCE!

EACH AND EVERY EXERCISE IS CAREFULLY CRAFTED AND EXPLAINED IN DETAIL. THE RIGHT EXERCISES ARE USELESS IF YOU ARE NOT PERFORMING THEM CORRECTLY! THE WRITTEN AND VIDEO DESCRIPTIONS ARE THE SAME WE USE WHEN CUEING AND COACHING OUR WORLD CLASS ATHELTES!

KNOWLEDGE YOU WILL USE FOREVER!

THE TRAINING METHODS WE USE ARE YOURS FOR LIFE! WE ARE NOT HERE TO KEEP SECRETS! USE AND LEARN THE TRAINING METHODS! THE NUTRITION GUIDELINES ARE MEANT TO TEACH YOU HOW TO FUEL FOR YOUR BODY! WE ARE TEACHING YOU THE CONCEPTS THAT WILL CHANGE YOUR LIFE!

Features

Programming 6 days per week

5 RUN WORKOUTS 3 STRENGTH WORKOUTS 3 MOBILITY SESISONS DESIGNATED OFF DAY 3 KEY NUTRITION GUIDELINES

Exercise Video Guidance

DETAILED VIDEO AND WRITTEN GUIDANCE

Delivered through TrainHeroic

ALL DELIVERED ON AN INTERACTIVE APP THAT HELPS YOU TRACK YOUR PROGRESS!

Equipment

Required

BARBELL // KETTLEBELL / DUMBBELL // SWISSBALL // MINI RESISTANCE BANDS // LARGE POWER RESISTANCE BANDS // JUMPING PLATFORM / PLYO BOX

Sample Week

Week 1 of 12-week program

Sunday

Mobility Session

Banded Ankle Mobility

1 x 20

Hamstring Flossing

1 x 20

Adductor Mobility

1 x 10

Overhead Thoracic Mobility

1 x 10

Brettzel

1 x 20

Downward Dog to Lunge Rotation

1 x 20

Sunday

Long Run

Run

1 x 70:00

Sunday

Athlete Getting Started Guide

Getting Started

1 x 1

Monday

Week 1 Unilateral Strength

Windmills

1 x 20

Brettzel

1 x 10

Couch Stretch (Hip Flexors)

1 x 5

90/90

1 x 10

Resistance Band Hip Drives

1 x 1

Downward Dog to Lunge Rotation

1 x 10

Clamshells

3 x 15

Cossack Squat

3 x 20 @ 10 lb

RMNT Lunges

3 x 10

BSSQ Horizontal Load

3 x 10 @ 10 lb

Quadruped Row

3 x 10 @ 20 lb

Two Kettlebell Single Leg Deadlift

3 x 10 @ 15 lb

Shoulder Taps to Rotation

2 x 20

Dead-Bug

2 x 20

Stir the Pot

2 x 10

Monday

Easy Run

Run

1 x 45:00

Tuesday

Mobility Session

Banded Ankle Mobility

1 x 20

Hamstring Flossing

1 x 20

Adductor Mobility

1 x 10

Overhead Thoracic Mobility

1 x 10

Brettzel

1 x 20

Downward Dog to Lunge Rotation

1 x 20

Tuesday

Speed + Strength Work

Run

1 x 60:00

Wednesday

Week 1 Bilateral Strength + Bilateral Plyo

Couch Stretch (Hip Flexors)

1 x 5

90/90

1 x 10

Resistance Band Hip Drives

1 x 1

Downward Dog to Lunge Rotation

1 x 10

Windmills

1 x 20

Brettzel

1 x 10

Tempo Squats

3 x 5 @ 45 lb

Box Jump Up

3 x 5

Glute Bridge Weighted

3 x 10 @ 65 lb

High Rack Pull

3 x 10 @ 65 lb

Hamstring Swissball Curl

3 x 15

Lower Body Foam Roll

1 x 10:00

Thursday

Mobility Session

Banded Ankle Mobility

1 x 20

Hamstring Flossing

1 x 20

Adductor Mobility

1 x 10

Overhead Thoracic Mobility

1 x 10

Brettzel

1 x 20

Downward Dog to Lunge Rotation

1 x 20

Thursday

Easy Run

Run

1 x 45:00

Friday

Maintenance Week 1 - 4*

Banded Ankle Mobility

2 x 15

Bent Leg Calf Raise

2 x 10

Star Excursion Balance

2 x 2

Clamshells

2 x 10

Storks

2 x 10

Copenhagen Plank

3 x 10

Cossack Squat

3 x 10

Shoulder Taps to Rotation

2 x 20

Marching Hip Bridges

2 x 20

Banded Bird Dog

2 x 10

Friday

Fartlek Run

Run

1 x 60:00

Saturday

Off Day

Coaches

More from Kinesis Integrated Performance

CHRISTOPHER J LEE

ATHLETIC PERFORMANCE DIRECTOR & STRENGTH COACH @ TINMAN ELITE

MADDIE ALM

REGISTERED DIETITIAN, PROFESSIONAL RUNNER

THERE'S ALWAYS AN EXCUSE FOR TOMORROW. START TODAY

COMMIT TO BECOMING A BETTER YOU TODAY! WAITING FOR TOMORROW WILL ALWAYS BE THERE TO SLOW YOU DOWN IN LIFE! TAKE ACTION! TAKE CHARGE! GET FAST!

Get Running Revolutionized Phase 2

FAQs

Who is this training for?

This is intended for those who have complete Phase 1 OR have previous experience in the weight room / run training. This program is meant to build upon a strong foundation and start fine tuning to get faster!

What happens if I miss a day?

Don't worry about it. We all miss a day here and there. DO NOT make it up. More is not better. Stick to the program and just continue on as planned.

What makes this program different?

We take a very calculated approach to all your exercises. Some are unique exercises we use specifically for runners. We also take unique concepts and techniques we have learned from working with world class athletes and integrated them in Running Revolutionized.

How much communication will there be?

This program is meant to be standalone and SUPER intuitive no communication should be needed. We will be there OF COURSE to help where and if we can. There is also a group chat for the community to ask questions. If you want more hands on coaching, we also offer that! Contact us for more info.

Do I have to follow the running plan?

IF you already have a running program or regimen you follow that is OK! Just sub in your runs for ours! The runs we have programmed are a great starting point though and can be challenging for anyone!

What happens at the end of the 12 weeks

We will have PHASE 3 READY TO ROLL! If you wanted more coaching or nutrition programming, contact us for more info.

The Proof

Dr. Megan Roche

Pro Runner, Coach , M.D. & PhD

Verified Athlete

"I've worked with a lot of healthcare & performance providers over the years. The first time I worked with Chris two years ago, I told him he was one of the best. That statement is still true to this day!"