New

Runners Rebuild Strength Program

Ricco Fitness

Coach

Ricco Ratajczyk

This program is designed to elevate your running performance while reducing the risk of overuse injuries. By strengthening your joints, ligaments, and muscles, you’ll be able to run more efficiently and stay injury-free.

You’ll progress through five structured training blocks, each lasting two weeks and focusing on a specific aspect. These phases are carefully designed to enhance your running economy and improve the stretch-shortening cycle, making you a more powerful and efficient runner.

What’s Included?

Step-by-step exercise instructions – with video demonstrations by me
A progressive structure – each block builds on the last for continuous improvement
Full-body strength training – two sessions per week, designed to complement your running
Mobility/Recovery Sessions - to make sure your joints are moving nicely and to give your body a reset.
Track Warmup - dynamic movements, activation drills and plyometric drills to ensure you're ready to be fast on your interval runs.

Each session includes:

✔ Dynamic warm-up drills to prepare your body

✔ Plyometric and isometric drills to develop power and resilience

✔ Strength exercises based on movement patterns, teaching you to move efficiently in multiple planes and at different speeds

By following this program as prescribed, you’ll become a stronger, more efficient runner with improved recovery between training sessions. Every exercise has been carefully selected and progressively structured to help you move better, run faster, and stay injury-free.

Happy to have you on the Team!

Includes: 2 Strength Training Sessions + 1 Mobility/Recovery Session + 1 Track Warm-up per week

$79

Get Runners Rebuild Strength Program

Better Movement & Body Control

Learn to move effectively in multiple planes of motion, improving coordination, balance, and overall athletic performance—not just in running but in everyday life.

Injury Prevention & Resilience

Strengthen your joints, ligaments, and muscles to withstand the demands of running, reducing the risk of common overuse injuries.

Increased Strength & Power

Through targeted strength, plyometric, and isometric drills, you’ll build the explosive power needed for faster acceleration and stronger strides.

Improved Running Efficiency

Enhance your running economy by refining movement mechanics, reducing wasted energy, and making each stride more powerful and efficient.

Faster Recovery

By training your body to handle higher running volumes more efficiently, you’ll recover faster between sessions and stay fresh for every run.

Features

Access to me!

I will hold you accountable and provide the feedback you need to grow if you ever need help.

Programming 4 days per week

2 Strength Session + 1 Mobility/Recovery Session + 1 Track Warmup

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed instruction

Each exercises has detailed instructions. Read carefully!

Delivered through TrainHeroic

The training program will run through the app, you can tick off the exercises and put your numbers in. Super easy and convenient!!!

Equipment

Required

Gym // Bands Light-Heavy

Sample Week

Week 1 of 10-week program

Sunday

Week 1 Day 1

Foot Pronation Drill w/ hip opening

1 x 15

Supine Breathing + Pelvic Tilts

1 x 10

Supine Reaches + Breathing

1 x 5

Supine Hamstring Flossing

1 x 10

Supine Open Book w/ Roller

1 x 8

90/90 Hip Switches

1 x 12

Single Leg Balance Variations

1 x 1:30

Floating Heel Hinge

1 x 12

Bend Knee to Straight Knee Calf Raise

1 x 10

Yielding SL Long Lever Hamstring Bridge Iso

2 x 0:20

Yielding SL Straight Leg Calf Iso

2 x 1:00

Double Leg 4 Way Pogos (Extensive)

2 x 20

Yielding 45° Skater

2 x 20

Seated Reciprocal Banded Vertical Pull

2 x 30

Hamstring Iso Hold on Roller

2 x 0:30

Banded Deadbug

2 x 20

Staggered Stance ADDuctor Hinge on Wall w/ Roller

3 x 15

DB Reciprocal Press Seated

3 x 12

Goblet Curtsy to Lateral Lunge

3 x 8

Monday

Track Warmup

Warmup Jog

1 x 5:00

Dynamic Hammi Pull to Worlds Greatest

1 x 10

Dynamic Quad Stretch to Toe Touch

1 x 10

Dynamic Leg Swing

1 x 10

Side Lunge to Crossover Reach

1 x 10

Dynamic Crossover w/ High Knee

1 x 10

A - Skip

1 x 20

B - Skip

1 x 10

Miniband Linear Walk

1 x 30

Miniband Lateral Walk

1 x 30

Miniband Storch Walks

1 x 30

Miniband hip flexor activation

1 x 20

Hop Bound Pattern

2 x 20

Crisscross Plyo Jumps

2 x 20

Pogo Hops

2 x 20

Quick Crossover Bound

2 x 20

Wednesday

Week 1 Day 4

Calcaneus Mobility on Wall

1 x 15

Sidelaying Scap Reaches w/ roller

1 x 4

Worlds Greatest

1 x 8

Dynamic Pidgeon

1 x 8

90/90 Hip Switches

1 x 16

Inversion/Eversion Lifts

2 x 20

Prone Alternating Shoulder Hovers

2 x 20

Yielding Bend Knee Calf Isometric on wedge

2 x 1:00

Yielding Long Lever Lunge Iso

1 x 2:00

Vertical Bounds Extensive

2 x 20

FFE Yielding Low Lunge

2 x 20

Yielding Assisted SL Knee Plyo

2 x 20

Half Kneeling Copenhagen

2 x 0:25

Staggered Stance KB reciprocal Row

2 x 40

Staggered Stance Cable Pallof Press

2 x 10

Trap Bar Squat

3 x 13

Alternating DB Press

3 x 26

Reverse Step Down (Heel Touch)

3 x 10

Friday

Mobility + Activation

Plantar Fascial Knee Drives

1 x 10

Foot Pronation Drill w/ hip opening

1 x 15

Banded Cat Cow

1 x 10

Cobra

1 x 10

Supine Open Book w/ Roller

1 x 10

Loaded Thomas Stretch

1 x 2:00

Knee CARs

1 x 10

Half Kneeling Quad stretch on wall

2:00, 0:20, 0:20

Band Assited Pancake Stretch

2:00, 0:20, 0:20, 0:20

A10

Elephant Walk with T-Spine Rotation

1 x 12 @ 5

A11

Bearcrawl Hip Rolls

1 x 30

A12

Seated Hip IR/ER

1 x 10

A13

90/90 Hip Switches

1 x 10

A14

90/90 Lift Off Pulses

1 x 30

A15

Active Kneeling Hip CARs

1 x 6

Sauna - 2x10 min + 2x2 min cold exposure

2 x 10:00

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