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Strength to Speed: Full-body Strength & Power Program

Madeleine Nilsson Training

Speed, Strength & Conditioning
Coach
Madeleine Nilsson

Goal: This 8-week strength and performance program is designed to help runners and athletes become stronger, faster and more powerful. It can be used as a continuation of the Strength Training for Runners (Level 1.0 & 2.0) programs or as a standalone program for those looking to take their training to the next level. The goal is to translate strength into performance, power output and overall athleticism.

Focus areas: Each week consists of three structured sessions, each with a specific performance goal:

🔥 Power and speed session - Focuses on explosive movements, dynamic lifts and plyometrics to improve power, coordination and athletic development.

💪🏼 Upper body and core session - Emphasizes upper body strength, posture and core stability to support efficient running mechanics and reduce injury risk.

🏋🏼‍♀️ General strength session - Targets overall muscular strength and endurance to build a strong, resilient foundation.

$39
Get Strength to Speed: Full-body Strength & Power Program
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IMPROVE POWER AND SPEED
Explosive movements, dynamic lifts and plyometrics will help you build power and improve speed
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CREATE CORE & UPPER BODY CONTROL
Build upper body strength, posture and core stability to support efficient running mechanics and reduce injury risk.
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BUILD GENERAL STRENGTH
Work on basic lifts for overall muscular strength and endurance.
Features
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Programming 3 days per week
The plan has three workouts per week and each one takes around 40-50 minutes.
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Demonstration videos
I've recorded each movement so you know what to do and how to do it.
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Detailed, expert instruction
Beyond sets and reps, you'll get all the details you need to execute the program perfectly.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get an online training experience that works as hard as you do.
Equipment
Required
Barbell // Dumbbells // Box
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Sample Week
Week 1 of 8-week program
Sunday
Week 1: Session 1

A

Cardio

1 x 5:00

B1

Hip Circles

1 x 5

B2

Tabletop hip circles

1 x 10

B3

Hamstring Flossing

1 x 10

B4

Tabletop leg swings

1 x 10

B5

Groin flossing

1 x 10

C

Box split ankle hops

2 x 20

D

Box Ankle Hops

2 x 20

E

Hang cleans

3 x 6

F

Barbell step-ups

3 x 5

G

Reverse lunge to step-throughs

3 x 5

H

Single-leg back extensions

3 x 8

Tuesday
Week 1: Session 2

A

Cardio

1 x 5:00

B1

Cat-cows

1 x 5

B2

Bent knee windshield wipers

1 x 10

B3

Side-lying arm circles

1 x 10

B4

Side-lying thoracic rotations

1 x 10

B5

Thread the needle

1 x 10

C1

Dumbbell bench press

3 x 10

C2

Inverted rows

3 x 10

D1

Seated shoulder presses

3 x 10

D2

Single-leg dumbbell bench rows

3 x 10

E1

Elevated push-ups

3 x 10

E2

Reverse fly

3 x 10

F1

Half-kneeling woodchoppers

3 x 10

F2

Plank with rotations

3 x 10

Thursday
Week 1: Session 3

A

Cardio

1 x 5:00

B1

Supine Hip Circles

1 x 10

B2

Seated knee drops

1 x 10

B3

Hip and Hamstring Floss

1 x 5

B4

Side-to-side lunges with pivot

1 x 10

B5

Seated Knee Drop + Press

1 x 10

C

Back squats

3 x 8

D

RDLs

E

Bulgarian split squats

3 x 10

F

Barbell calf raises

3 x 10

G

Copenhagen Planks

3 x 10

Coach
More from Madeleine Nilsson Training
coach-avatar Madeleine Nilsson

I'm coach Madeleine - a Swedish Triple Jumper, Certified Personal Trainer and Nutrition Coach. I specialize in speed and performance training and create programs that will help you become a stronger, faster and more explosive runner.

More from Madeleine Nilsson Training

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Strength to Speed: Full-body Strength & Power Program
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