Jacked RABBITS: Training by Nathanael Littauer in TrainHeroic

Littauer Strength Training

Marathon, Endurance, General Fitness, Strength & Conditioning

Coach

Nathanael Littauer

Features
6 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

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Full Body Focus

Strength training sessions are designed as full body workouts, to allow you to increase your strength and performance without significant soreness. By minimizing the total daily load of each body part, you'll make big gains without experiencing the significant soreness that can prevent you from taking on the next session.

Efficient

Don't fall for the trap of more is better! All training sessions on the road, trail, or in the gym can be completed in under 60 minutes. Designed for efficiency, you won't be spending endless hours training!

Easily Customized

Everyone has a different ability and starting point. With this in mind, we provide options for those who are newer to training to scale it back to meet their abilities. Got some experience? We show you how to level up the program to meet your current level of ability!

Minimal Equipment Needed

Running is minimalist by nature. All you need is space and time to move. We made our strength training programs to be similar. Completely based in Dumbbells, you can execute this program in basically every environment! And if you've got access to a gym, we'll provide "SWAPS" to help you modify programming to utilize what extra equipment you do have.

Community Driven

Training is better with others! Whether you're training alone or training with friends, you've got access to online community through our active group chat, all conveniently housed within the TrainHeroic app! And, if we can connect you with someone close by to meet up with and run or lift with, we're going to do our best to try!

Features

Access to your coaches

Coaches who will hold you accountable, provide feedback, and help you navigate the training program to meet your training environment and schedule!

Programming 6 days per week

Each training week has 3-4 running sessions, 2-3 strength training sessions, and one planned rest day per week!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

With over a decade of coaching regular Joes to athletes in college or the Pro's, our staff is here to make sure you succeed!

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Prep

Skipping Series 1

This is a series used to get some blood flowing and some low level plyometrics in. There are no videos because I want you to go through this based on what you imagine it to be. Complete 2 sets of 10 yards of the following: 1) Skip 2) Skip Backwards 3) Skip Sideways 3) Skip High ( "Power Skip) 4) Skip Low (Like the ceiling is really low) NOTE: distance can be an estimate. It does not need to be exact

Straight Leg Shuffle

3 x 10

Run

1 x 30:00

Monday

Week 1 Day 2

Super Lunge Series #1

2 x 8

Cat-Cows

2 x 8

Knee-To-Wall Ankle Mobility

2 x 12

Forward Line Hops

3 x 15

Pushup Drop

3 x 5

Split Squat

4 x 5

DB Bench Press

3 x 5

DB Good Morning

3 x 8

1-Arm DB Row

3 x 12

Hammer Curl

3 x 12

Supine DB Tricep Press

3 x 12

Tuesday

Week 1 Day 3

Prep

Skipping Series 1

Quick Step

2 x 10

Butt Kicks

3 x 10

Run

6:00, 14:00, 6:00 @ 5, 7, 5

Wednesday

Week 1 Day 4

Run

1 x 28:00

90 Degree Hamstring Stretch

1 x 0:30

Pigeon Stretch

1 x 0:30

Cobra Stretch

1 x 0:45

Couch Stretch (Hip Flexors)

1 x 0:30

Thursday

Week 1 Day 5

90/90 Hip Box

2 x 8

Prone Chest Raises

2 x 8

Swimmers

2 x 12

Depth Drop

2 x 6

Dead Hang

2 x 0:20

Seated DB Shoulder Press

4 x 6

DB RDL

3 x 5

Chest-Supported DB Row

3 x 12

Goblet Squat

3 x 12

Abduction Plank

3 x 8

Friday

Week 1 Day 6

Run

1 x 45:00

Coach

More from Littauer Strength Training

Nathanael Littauer

Your Future Is In Your Hands

You get to choose what your future looks like. And if you want to be stronger, faster, and leaner. Jacked RABBITS will take you there!

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FAQs

Do I Have To Have Running Experience To Do This?

Absolutely not! We don't prescribe mileages for our training, but prescribe time frames for the running portion of training. That way, if you're new to running, you can stay at the right intensity and still be on track with the program.

Do I Have To Have Strength Training Experience?

No! This program takes you down to the basics of training, and only really requires some Dumbbells a Bench. It's movement based, and with exercise demos you'll have access to video tutorials on how to complete everything.

Can I Use This To Complement My Half/Marathon Running?

We suggest it! Strength training can help prevent major injuries that occur during training. The training is designed to keep major running injuries at bay, and increase performance. And if you're training for a big race, our coaches can help guide you to modifying the training to meet your goal!

Do I Have To Have Running Experience To Do This?

Do I Have To Have Strength Training Experience?

Can I Use This To Complement My Half/Marathon Running?

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