Sampson Fitness
Marathon, Triathlon, WeightliftingRunners who lift is a great way to start introducing weight lifting into your training. One weight session a week can help to decrease your injury risk long term.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder ER
2 x 8
A2
Serratus Push Up
2 x 8
B1
90/90 Hip Switch
2 x 10
B2
Side Lying Hip Abduction
2 x 8
C
Trap Bar Deadlift
3 x 10 @ 65 %
D
Push-Up
3 x 10
E
Box Step Ups
3 x 8 @ 20
F
1-Arm DB Row
3 x 10 @ 65 %
Conditioning
G
Core Circuit (Side Plank/Mt Climber)
3 rounds - 20" side plank - 15 mountain climbers - 20" side plank other side - Rest 30"
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 18:00
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 10:00
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 40:00
