Ben Suek Training & Performance, LLC
Marathon, Track & Field, Cross Country, TriathlonThis is a basic 2-day strength training plan for runners. The goal is to develop strength, some muscle mass, and tissue tolerance to be able to handle the wear & tear of your weekly running mileage.
Day 1 is a strength + power focused workout and Day 2 is a strength + volume focused workout. Both days have general warmup included.
2 sessions per week
Must use App app to view and log training
Program Training
A1
MB Sledge Slam
3 x 3
A2
Band Assisted Pogo Hops
3 x 20
A3
Lateral Kneeling Plank + SLR
3 x 15
B1
Goblet Squat
5 x 5
B2
Box Jump
5 x 2
B3
Rest
4 x 1:00
C1
1-Arm Landmine Press
4 x 5
C2
BO Medball Chest Pass
4 x 5
C3
Rest
3 x 1:00
D1
SL RDL to Side Lunge
3 x 6
D2
DB Farmer's Carry
3 x 20
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
ISO Leaning Tib. Raise
2 x 30
A2
Incline Pigeon Stretch + Twist
2 x 6
B1
DB Split Squat
3 x 4
B2
TRX Inverted Row
3 x 10
C1
Push-Up
3 x 3
C2
Wide Stance Cable Rotation
3 x 6
D1
DB Curl to Press
2 x 15
D2
2 Leg Calf Raise
2 x 20
