NCRC x TEAM MOVESTRONG Running S&C
Team Move Strong
Endurance, Track & Field, General Fitness, Strength & Conditioning, Triathlon, MarathonAre you a runner who knows they should include strength training into their program but doesn’t know where to start? Or maybe you go to the gym, but if anything it’s making your legs MORE sore and you’ve got LESS time for running… THIS ISN’T RIGHT.
We have the solution. We are excited to collaborate with online running community No Club Running Club to guide YOU with the mobility, strength and activation exercises needed to improve your running performance and help mitigate injury.
The plan consists of 3 sessions per week: 1x main session, 2x mini sessions. Training will run in 4-6 week blocks that build week on week so you can feel & see progress. As it isn’t tapered to a specific event, more a general year round plan, you can jump in and out of the program subscription at any point. This is not a bodybuilding or HIIT plan, don’t expect to be blasted or left with jelly legs… it’s designed to support your running, leaving you fresh & energised. You don’t have to do a lot of S&C, it just needs to be effective. 🔐
STRENGTH + ENDURANCE = RESILIENCE
A
Child's Pose Breathing
2 x 15
Mobility
B
Dynamic Mobility
Perform 2-3 Rounds, 15-30s on each movement. Rest 30-60s between rounds. Pick up the intensity with each round. 1] Squat & Rotate 2] Lunge & Overhead Reach 3] Hamstring Sweep 4] Open the Gate
Conditioning
C
NCRC Core & Capacity Circuit [1]
NCRC Core & Capacity Circuit [1] Select Timer for "EMOM" x3 Rounds 1] Front Plank (Max Effort w/TIR = 5s) 2] Soleus Calf Raise (Max Effort es w/ RIR= 5) 3] Hamstring Bridge (Max Effort es w/ TIR= 5s) 4] Banded Clam x (Max Effort es w/ RIR= 5) 5] Frog Stretch* 1:00 EMOM = Circuit training with designated work/rest ratios. Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. TIR = Time in Reserve. How much time you predict left before failure. Prevents maxing out. RIR = Reps in Reserve. How many you should have left in the tank. Prevents maxing out. Es = Each side
Soft Tissue Work
A
2 Rounds - 15-30s on each movement: 1] Lax Ball Foot Mobilisation 2] Thoracic Extension on Foam Roller 3] Hamstring Foam Roll 4] Glute Foam Roll
Mobilisation
B
2 Rounds - 15-30s on each movement: 1] Hamstring Sweep 2] Lunge & Reach 3] Squat & Rotate
C1
Rear Foot Elevated Split Squats
2 x 5
C2
Eccentric Single Leg Calf Raise
2 x 5
D1
Bilateral Jump to Landing
2 x 3
D2
Assisted Single Leg Jump
2 x 5
Soft Tissue
A
Soft Tissue
1-2 Round(s) depending on how ready you feel to move. 30s on each: 1] Breath-work drill - focusing on expanding the ribcage using your diaphragm not shoulders. 2] Foam roll key areas inc. glutes, quads etc. 3&4] Mobilise
Prep
B
Movement Prep
Complete 2 Rounds, 15-30s on each exercise. Build intensity with each round. 1] Bird-Dog 2] Prone I T Y 3] Side Lunge (RX= with sliders, Scaled= without)
C
Bilateral Jump to Landing
1 x 5
D1
Box Goblet Squat
3 x 8
D2
Side Plank on Elbows
3 x 15
E1
PVC Hip Hinge
3 x 3
E2
Hip Thrust - Bodyweight
3 x 8
E3
Lying Trunk Twist
3 x 4
F1
Seated Banded Row
3 x 8
F2
Scap Push-Up
3 x 8
G1
Deadbug (Hand under back)
3 x 15
G2
Wall Sit
3 x 0:15
Emma Wallace
Emma has been a qualified fitness professional for a decade. Her career began as a PT and has since evolved to see her specialise in Strength and Conditioning and as a performance coach for endurance athletes. Emma has also applied her skills in various settings such as NHS Physio and Neurorehab.
Aldina Robinson
Endurance Athlete
Verified Athlete"I have an amazing coach, so supportive and encouraging and I can see progress. I can see myself getting back to where I was before an injury... but stronger!"
Jess Gray
Marathon Runner
Verified Athlete"Team MoveStrong has been incredible from start to finish. I would not have been able to do this without their support. It is such a great feeling knowing someone is out there wanting you to achieve as much as you do (and more!)."
Alan Wardle
NCRC Founder
Verified Athlete"I've known Emma of MoveStrong since I first launched NCRC in 2019. She is so passionate about all things, cycling, running & fitness. When we wanted a coach collab she was top of our list. I'm really excited for what her knowledge can do for the NCRC community."
When you join a team you’re getting more than programming, you’re joining an online community.
NCRC x TEAM MOVESTRONG Running S&C
NCRC x TEAM MOVESTRONG Running S&C
NCRC x TEAM MOVESTRONG Running S&C
