Reinforced Running

Strength & Conditioning, Obstacle Course Racing, Endurance
Coach
Rich Ryan

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Easy Run with Striders 

A

Run

1 x 45:00

Monday
Sprint Benchmark

A

Run

1 x 1.5

Prep

B

Speed Drills

Walking Running x 8 each leg Dorisflexion / Plantar Flexion Drill 2 x 10 each side A-skips 2 x 10 m B-skips 2 x 10 m Straight Leg Bounds 2 x 15-20 meter

Circuit

C

3 Rounds for time. 400 m Run 10 Burpees 400 M Run 200 m Carry (bucket, Sandbag, or farmers) 400 m Run 20 Jumping Lunges (left/right = 2) Hit this at a fast effort (race pace for a short course event). We want to gauge your ability for compromised running. Focus on moving in and out of the transitions and reflect on what felt the hardest out of the exercises and what labored your running the most.

D

Run

1 x 1.5

Tuesday
Easy Run (optional 

A

Run

1 x 45:00

Tuesday
OCR Strength Endurance 1.1

Warm - Up (E)

A

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Russian KB Swing

3 x 8

B2

Quadruped Toe Taps

3 x 8

C1

Back Squat

3 x 10 @ 70 %

C2

Banded Pull-up

3 x 15

D1

Shoulder Press

3 x 10

D2

7/3 Repeaters

3 x 1

Conditioning

E

MSP Lunges

3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.

Wednesday
Short Hill Sprints 

A

Run

1 x 1

B

Hill Sprint

6 x 0:10

C

Run

1 x 2

Thursday
OCR Benchmark

A

Dead Hang

1 x MAX

B

Diamond Push-Up

1 x MAX

C

Pull-Up

1 x MAX

D

Towel Hang

1 x MAX

Conditioning

E

Blue

5 Rounds for time 20 Burpees Over Sandbag 15 Sandbag Front Squats 10 Pull-ups This workout is about the grit to keep moving. Hit the burpees fast without rest and move into the squats and pull-up with little transition. - Sub-SB Squat with dumbbell or Kb Front Squats

Thursday
Easy Run  

A

Run

1 x 45:00

Friday
OCR Strength Endurance 2.1 w/ Anaerobic Capacity

Conditioning

A

Warm - Up (E)

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Single Arm Russian KB Swing

3 x 5

B2

Single Leg Vertical Jump & Land

3 x 3

C1

Romanian Deadlift

3 x 10

C2

Push-Up

3 x 20

D1

Weighted Box Step-up

3 x 16

D2

7/3 Repeaters

3 x 1

Strength/Power

E

MSP Lunges

3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.

Conditioning

F

Anaerobic Capacity Repeats - Assault Bike

10 minutes easy 3 Rounds 30 Calories @ hard effort 2:30 minute easy 10 minutes easy - -HIt these at a hard pace - something you can sustain for the full distance it should feel hard by the end. Be careful to not kill yourself out of the gate. You want to start to feel that burn. - Can sub with 500 m rower/ ski erg, or 600 meter run @ sub mile pace.

Friday
Easy Run or cross-training (Optional) 

A

Run

1 x 45:00

Saturday
Long Aerobic 

A

Run

1 x 45:00 @ 6

B

Rowing

1 x 30:00

Spartan Sprint 12-Week (Original price $79)