Potent Running Strength
Marathon, Track & Field, Strength & Conditioning, General Fitness, Endurance, Adventure Race , Personal Training20 WEEK MARATHON STRENGTH PROGRAM:
This is a BODYWEIGHT based program that you easily add weight to if you have/need to to make more difficult.
- 2 strength days: focusing on total body strength, movement, mobility
- 2 mobility/recovery sessions: focusing on mostly movement and mobility, lower intensity
- 1 power session: built to be good workout before a race, mixture of strength, power, and recovery into shorter session
The days are set on the week Strength (Monday/Wednesday) Mobility (Tuesday/Thursday) Power (Friday)
BUT you can move them to easily to whatever day you that works best for you.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Cat & Cow
2 x 3
A2
1/2 Kneeling Adductor Stretch
2 x 4
A3
Split Squat
2 x 16
B1
Pogos
3 x 10
B2
Dead Bug Iso
2 x 16
C1
Split Squat
3 x 20
C2
Push Up Progression
C3
Bench Marching Long Bridges
2 x 30
D1
Hand Supported Single Leg Deadlift
3 x 16
D2
Bear Crawl Rows
3 x 16
D3
Hand Asst. Single Leg Pogo
2 x 20
E1
Downward Dog
2 x 5
E2
90/90 Hip Rotation
2 x 5
A1
Wall Roller Hip Rotation
2 x 30
A2
1/2 Kneeling Adductor Stretch
2 x 5
B1
Kneeling Hip Flexion
2 x 10
B2
Side Plank with Hip Flexion
2 x 10
C1
Marching Bridges
2 x 30
C2
90/90 Hip Rotation
2 x 5
D1
Knee to Wall Ankle Stretch
2 x 5
D2
Body Weight Lateral Hip Shift
2 x 5
A1
Cat & Cow
2 x 3
A2
Hip Rotations
2 x 4
A3
1 KB Lateral Squat
2 x 12
B1
Lateral Pogos
3 x 15
B2
Dead Bug Iso
2 x 16
C1
Hand Supported Single Leg Deadlift
3 x 16
C2
Pushup Isometrc
@ 3
C3
Split Squat Isometric
D1
1 KB Lateral Squat
3 x 20
D2
Bear Crawl Rows
3 x 16
D3
Side Plank Full
E1
Downward Dog
2 x 5
E2
Body Weight Lateral Hip Shift
2 x 5
A1
Wall Roller Hip Rotation
2 x 30
A2
1/2 Kneeling T-Spine Rotation
2 x 5
B1
Wall Marching (Knee to Opposite Elbow)
2 x 30
B2
Downward Dog 1 Arm Reach
2 x 8
C1
ISO Single Leg Bridge
2 x 30
C2
1/2 Kneel Foot on Wall Quad Stretch
2 x 30
D1
Body Weight Lateral Hip Shift
2 x 5
D2
90/90 Hip Rotation
2 x 5
A1
Cat & Cow
2 x 3
A2
1/2 Kneeling Adductor Stretch
2 x 10
B1
DB Step Through Lunges
3 x 10
B2
Explosive PushUp
3 x 5
B3
Dead Bug Iso
3 x 16
B4
Bear Crawl Rows
3 x 16
B5
Pogos
3 x 15
C1
90/90 Hip Rotation
2 x 5
C2
Body Weight Lateral Hip Shift
2 x 5
