RPT & Performance
Strength & Conditioning, Marathon, Adventure Race , Endurance, General FitnessElevate your running and protect your joints without ever stepping foot in a gym. Hybrid Strength for Novice Runners (No-Gym) is a clinical, 8-week strength system designed by a Doctor of Physical Therapy to bridge the gap between "just running" and becoming a resilient, powerful athlete.
Why You Need This
Most running injuries don’t happen because you lack "cardio"—they happen because your aerobic "engine" outpaces your muscles and tendons. This program is specifically engineered for beginners or those returning after a long break who need to build tissue integrity and joint stability before adding heavy mileage.
No Gym? No Problem.
Forget expensive memberships and complicated machines. This program utilizes your own body weight and common household items to deliver high-quality, compound movements. Research shows that these multi-joint exercises are the single most effective way for runners to improve efficiency and slash injury risk.
What’s Inside: The 8-Week Clinical Progression
We move you through two distinct phases to ensure your body adapts safely:
• Phase 1: The Foundation (Weeks 1–4): We focus on "Tissue Healing" and "General Capacity." You will master the 7 functional patterns (Squat, Hinge, Lunge, Lateral Lunge, Rotate, Push, and Pull) using bodyweight-only protocols to wake up your stabilizers and correct posture.
• Phase 2: The Accumulation (Weeks 5–8): We introduce "Household Loading." You’ll progress to weighted versions of your movements using everyday items to increase absolute force production, improve your running economy, and build what we call tendon resilience.
Program Outcomes
• Injury Prevention: Target the "Big Rocks" of running stability—the glutes, hamstrings, and core—to eliminate imbalances before they become injuries.
• Improved Efficiency: Spend less energy per step by developing a more stable pelvic and trunk foundation.
• Convenience: Every session is designed to be completed in 20–30 minutes, fitting perfectly into your "Easy Run" days or lunch breaks.
Stop guessing and start building. Purchase Hybrid Strength for Novice Runners today and give your running the foundation it deserves.
1 sessions per week
Must use App app to view and log training
Program Training
A
Air Squat
15, 12, 12
B
Glute Bridge
15, 12, 12
C
Split Squat
15, 12, 12 @ 0 lb
D
Lateral Lunge
3 x 12
E
1-Arm DB Row
3 x 12 @ 6
F
Bird Dog
3 x 12
A
Calf Foam Roll
1 x 1:00
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
WORLD'S GREATEST STRETCH
1 x 00:05
D
Deep Squat
2 x 12
E
Wall Sit
2 x 0:15
A
Calf Foam Roll
1 x 1:00
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
WORLD'S GREATEST STRETCH
1 x 00:05
D
Deep Squat
2 x 12
E
Wall Sit
2 x 0:15
A
Hip circles
2 x 15
B
WORLD'S GREATEST STRETCH
1 x 00:05
C
Open Books
2 x 15
D
Front Plank on Elbows
2 x 0:15
E
Clamshell
2 x 15
A
Calf Foam Roll
1 x 1:00
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
WORLD'S GREATEST STRETCH
1 x 00:05
D
Deep Squat
2 x 12
E
Wall Sit
2 x 0:15
A
Hip circles
2 x 15
B
WORLD'S GREATEST STRETCH
1 x 00:05
C
Open Books
2 x 15
D
Front Plank on Elbows
2 x 0:15
E
Clamshell
2 x 15
A
Air Squat
15, 12, 12
B
Glute Bridge
15, 12, 12
C
Split Squat
15, 12, 12 @ 0 lb
D
Lateral Lunge
3 x 12
E
1-Arm DB Row
3 x 12 @ 6
F
Bird Dog
3 x 12
A
Air Squat
15, 12, 12
B
Glute Bridge
15, 12, 12
C
Split Squat
15, 12, 12 @ 0 lb
D
Lateral Lunge
3 x 12
E
1-Arm DB Row
3 x 12 @ 6
F
Bird Dog
3 x 12
