Sampson Fitness
Marathon, Track & Field, Triathlon1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 21:00
A
Side Lying External Rotation
2 x 12
B
Push-Up
2 x 12
C
Pin Press
3 x 8 @ 75 %
D
Single Leg RDL
2 x 6
E
Hip Thrust
3 x 10 @ 70 %
F
Bench Dips
3 x 10
G
Monster Walks
3 x 20
H
Side Plank
3 x 0:35
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 25:00
A1
Hamstring Sweep
2 x 15
A2
Fig 4 Walk
2 x 15
B
Back Squat
5, 8, 8, 8 @ 60, 75, 75, 75 %
C
Shoulder ER + Flexion
2 x 8
D
Chest-Supported DB Row
3 x 10 @ 75 %
E
Box Step Ups
3 x 8
Conditioning
F
Core Circuit (Dead Bug/Russian Twist)
3 rounds - Dead Bug x12 taps ea leg - Russian twist x10 ea way
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 35:00
A
Hamstring Sweep
2 x 10
B
Trap Bar Deadlift
5, 8, 8, 8 @ 50, 75, 75, 75 %
C
Arm Circles
2 x 10
D
Pull-Up
3 x 6
E
KB single leg RDL
3 x 8
F
Standing Landmine Press
3 x 10 @ 75 %
G
Landmine Bar Twist
3 x 8
