KP Training Systems

Coach
Kevin Purvis


Run Team Strength Base is designed to clean up asymmetries and develop
mobility, core, and improved function. The four week program prepares
you for Run Team Strength Base where more complex training will be introduced.


Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
                         Suggested Equipment-Peanut or two tennis balls taped together.-Lacrosse ball.-1" Perform Better Superband.-Sliders (Furniture sliders work well)-Yellow and green Perform Better Mini Band.
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Sample Week
Week 1 of 41-week program
Sunday
Run Team Strength Base: Long Run Mobility

A1

Mobility Mid Foot

A2

Soft Tissue Peanut Calf

1 x 3

A3

Foam Roll Hip Focus

1 x 3

B1

Mobility Wall Series

1 x 0:30

B2

Mobility Half Kneeling HF to Shoulder

2 x 0:30

Monday
Run Team Strength Base: Soft Tissue

A

Breathing Diaphragmatic Info

B1

Mobility Triple Hip Opener Dynamic

1 x 10

B2

Mobility Ankle Half Kneeling

1 x 10

B3

Mobility Toe Stretching

1 x 0:30

B4

Mobility Cat/Cow

1 x 10

B5

Mobility Down Dog to Pigeon

1 x 4

B6

Mobility Low Lunge T Spine Rotation

1 x 5

C1

Breathing Diaphragmatic

1 x 5

C2

Contralateral Crawling

1 x 10

D

Flexibility Highway Diagonal

1 x 10

Tuesday
Run Team Strength Base: Activation/Core/Mobility

A

Foam Rolling

1 x 3

B1

Mobility Mid Foot Big Toe Prep

B2

Mobility Triple Hip Opener Dynamic

1 x 5

B3

Mobility Hip 90/90 w/Pigeon

1 x 0:30

B4

Mobility T Spine Extension w/Shoulders

1 x 3 @ 3

B5

Mobility T Spine Rotation w Shoulder Mobility

1 x 5

C1

Lateral Hip Side Leg Raise Clam Shell

3 x 10

C2

Glute Activation

3 x 4 @ 0:10

C3

Medial Hip Adductors Supine

3 x 20

C4

Plank Lateral

3 x 0:30

C5

Roll Out

3 x 15

C6

Scapular ATYW Sweep Physio Ball

3 x 10

Wednesday
Run Team Strength Base: Coaching  Cues

A

Coach's Cues Exercise Positions

Thursday
Run Team Strength Base: Mobility

A

Foam Rolling

1 x 3

B1

Mobility Ankle Half Kneeling Wall

1 x 10

B2

Mobility Triple Hip Opener Static

1 x 0:30

B3

Mobility Cat/Cow

1 x 10

B4

Mobility Low Lunge T Spine Rotation

1 x 5

B5

Mobility Shoulder w/Band Anchored

1 x 0:15 @ 5

C1

Mobility Toe Touch Squat

2 x 5

C2

Mobility Triangle

2 x 3

C3

Hip Hinge Cross Body Reach

2 x 10

C4

Lunge Complex

2 x 5

Friday
Run Team Strength Base: Activation/Core/Mobility

A

Foam Rolling

1 x 3

B1

Mobility Mid Foot Big Toe Prep

B2

Mobility Triple Hip Opener Dynamic

1 x 5

B3

Mobility Hip 90/90 w/Pigeon

1 x 0:30

B4

Mobility T Spine Extension w/Shoulders

1 x 3 @ 3

B5

Mobility T Spine Rotation w Shoulder Mobility

1 x 5

C1

Lateral Hip Side Leg Raise Clam Shell

3 x 10

C2

Glute Activation

3 x 4 @ 0:10

C3

Medial Hip Adductors Supine

3 x 20

C4

Plank Lateral

3 x 0:30

C5

Roll Out

3 x 15

C6

Scapular ATYW Sweep Physio Ball

3 x 10

Saturday
Run Team Strength Base: Run Drills

A1

TT/RB/SR/DS/Lunge Sequence

1 x 5

A2

Hip Primer Vertical

1 x 10

B1

Drills Skips

1 x 2 @ 1

B2

Drills A Skip

1 x 2 @ 10

B3

Drills B Skip

1 x 2 @ 10

B4

Drills High Knees

1 x 2 @ 10

B5

Drills Butt Kick Back

1 x 2 @ 10

B6

Drills Straight Leg Bounding

1 x 2 @ 10

Coach
coach-avatar Kevin Purvis

Boulder Colorado based strength and conditioning coach. Over 20 years of experience working with post therapy athletes/patients bridging the gap between therapy and full speed performance. Primary focus is endurance athletes.

Run Team Strength Base