ASCND Performance and Recovery
MarathonUnlock your full potential with our strength training program, tailored to meet the unique needs of runners.
Strength training plays a crucial role in a runner's performance and injury mitigation strategy. By focusing on building tissue tolerance through targeted exercises, runners can improve their ability to withstand the repetitive impact of long-distance running.
Our program synergistically complements your running plan, by strengthening muscles and connective tissues to promote joint stability and resiliency to common running related injuries.
ASCND Strength 1: A Runners Resiliency Program is lower volume, to allow you to obtain your volume from your current running regimine. Each session can be completed in under 35 minutes.
Program comes with 5 sessions per week. (THREE working days and TWO mobility/activation days).
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 2:00
A2
Calf Stretch
2 x 0:30
A3
90/90 Hip Mobility
1 x 20
B1
Hip Hike
2 x 10 @ 0:04
B2
Standing Psoas March
2 x 10
B3
Quadruped Plank
2 x 0:25
C
Heel Elevated Goblet Squat
3 x 6
D1
Side Plank Rotation
3 x 6
D2
Pallof Press
E
Shoulder Lateral Raise: Single Leg
3 x 10
A
Calf Stretch
2 x 0:30
B1
Knee to wall - Ankle Dorsiflexion
1 x 20
B2
Supported Hip Airplane
1 x 10
C1
Supine Hamstring Nerve Floss
1 x 15
C2
Tibialis Wall Raises
2 x 10
C3
Side Lying Hip Internal Rotation
2 x 5 @ 0:05
C4
SL Hip Thrust
2 x 6 @ 0:05
D1
1-Arm DB Row
3 x 6
D2
KB Deadlift
3 x 6
E1
FFE Split Squat Calf Raise
1 x 2 @ 0:15
E2
Adductor Side Plank
1 x 3 @ 0:05
A
Calf Stretch
2 x 0:30
B1
Knee to wall - Ankle Dorsiflexion
2 x 20
B2
Supported Hip Airplane
2 x 10
C1
Supine Hamstring Nerve Floss
1 x 15
C2
Tibialis Wall Raises
2 x 10
C3
Side Lying Hip Internal Rotation
3 x 5 @ 0:05
C4
SL Hip Thrust
3 x 6 @ 0:05
D1
1-Arm DB Row
3 x 6
D2
KB Deadlift
3 x 6
D3
DB Step ups
3 x 6
E1
FFE Split Squat Calf Raise
2 x 2 @ 0:15
E2
Adductor Side Plank
2 x 3 @ 0:05
A1
Foam Roll
1 x 5:00
A2
Static Stretch
1 x 5:00
A3
Supine Hamstring Nerve Floss
1 x 20
A4
Pigeon PNF Stretch
1 x 5 @ 0:10
B
Foot arch LAX/Golf Ball
A1
Pigeon PNF Stretch
3 x 3 @ 0:20
A2
Elevated Ankle Dorsiflexion Mobilization
2 x 15
A3
Hamstring Glider
2 x 6
A4
Side Lying Thoracic Rotation
2 x 8
B1
Cable Rotations
3 x 8
B2
Long Lever Hamstring Plank
3 x 3 @ 0:10
C1
Alternating DB Chest Press - Glute Bridge
3 x 6
C2
Band Face Pull
3 x 15
D1
Bulgarian Split Squat
2 x 6
D2
Isometric Calf Raise Wall Push
2 x 5 @ 0:10
D3
SL Squat to Chair
