This program helps runners improve performance, whether chasing a personal best, boosting speed, or staying injury-free. It uniquely integrates strength and plyometric training to target the muscles and movements that enhance efficiency, speed, and injury prevention. Easily adaptable to your routine, it ensures every workout builds functional strength and explosive power, helping you run faster, longer, and with less risk of injury.
A1
Hip Airplane
2 x 20
A2
World's Greatest Stretch
2 x 10
A3
Isometric Seated Single Leg Extension
2 x 0:20
A4
Squat Walk Theraband Ankles
2 x 40
B1
Smith Machine Split Squat
4 x 20
B2
Deep Tier Split Squat Jumps
4 x 20
B3
Tempo Pushups
4 x MAX
C1
Single Leg High Box Hip Bridge
4 x 24
C2
Flat Bench DB Chest Press
4 x 10
D1
Single Leg RDL Landmine
4 x 20
D2
Dumbbell Russian Twist
4 x 40
A1
TRX Reverse Lunges
1 x 20
A2
Assisted Cossack Squat
1 x 20
A3
Bird Dog
1 x 16
A4
Pogo Jumps
1 x 40
B1
Front Foot Elevated Split Squat DB
3 x 24
B2
Dynamic Clamshell Side Plank
3 x 24
C1
Glute Drive Machine
3 x 12
C2
Lateral Bound to Box Jump
3 x 8
D1
1/2 Kneeling Single Arm Cable Row
3 x 30
D2
Split Jump
3 x 30
E1
Captain's Chair Leg Raises (Knees Bent)
3 x 15
E2
Stability Ball Stir The Pot
3 x 1:00
A1
Standing Hip CARs
1 x 10
A2
Thoracic Spine 1/2 kneeling w/ Wall
1 x 10
A3
Cat Cow
1 x 10
A4
Bulgarian Split Squat Iso
1 x 1:00
A5
World's Greatest Stretch
1 x 10
B1
Overcoming Split Squat Iso
3 x 0:05 @ 4
B2
Band Assisted Switching Jump Lunges
3 x 30
C1
Seated DB Shoulder Press
3 x 12
C2
Bird Dog Row
3 x 30
D1
Heel Elevated Goblet Squat
3 x 12
D2
Feet Banded Deadbug
3 x 24
E1
Foam Roller Hamstring Curls
3 x 12
E2
Seated Adductor Machine
3 x 12
Experience the difference with Sam, a highly successful coach known for his ability to train high level runners, track athletes, and soccer players. With extensive knowledge in strength and conditioning, Sam consistently delivers impressive results for all his athletes. Under Sam's guidance, you can expect significant improvements in your running performance.
Elevate your running with targeted strength and plyometric training. This program builds the power, speed, and resilience needed to achieve your goals and stay injury-free. Don’t settle for mediocrity—transform your runs and unlock your full potential toda
Get Runner's Strength & Plyometric TrainingBoston Marathon, 7 marathons & counting
Verified Athlete"Sam has been training me for over two years. He is very attentive, goal orientated and has helped me achieve strength and endurance for my long distance running. His strength programming has helped me stay injury free and helped increase my speed. I don’t have enough good words to say about him."
400m & 800m Runner & Cross Country
Verified Athlete"I've had the privilege of working with Sam for over 2 years, and it's been a very rewarding experience. As a mid distance runner I've relied on his expertise to elevate my speed, strength and conditioning. Without hesitation I would recommend Sam for any athlete looking to get to the next level."
Marathon Runner & Business Owner
Verified Athlete"I’ve been training with Sam for 1.5 years, and his programming has maximized my running and fitness. He’s considerate, encouraging, and tailors workouts to my goals. I've seen great progress and even grown to love strength training. My time with Sam has been fantastic!"
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