Running Strength and Stability

RMR Training

Endurance, Obstacle Course Racing, Marathon, Strength & Conditioning
Coach
Rich Ryan

**You know strength training for runners is important - but the execution is not always easy. **

Every training plan offers you an opportunity to learn and grow as an athlete. To continuously improve your ability, you must add new elements.

A key aspect of running is improving your power to weight ration. Strength training is the easiest and most healthy way to accomplish that goal.

But it's not always clear cut what will work the best for runners.

That is why we made this coaching program.

To ensure that you are doing the right things in the gym to accomplish your primary goal i.e. running faster race times.

A plan with accountability from a real coach can take your strength training to the next level.

**You no longer need to question your strength training methods or waste time in the gym. **

This coaching will give you the confidence to go into the gym and do the right work to make you a better runner.

$19 / mo
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What you get...
Clear direction to ensure you make progress doing the right movements. Access to an expert coach so you can fit strength training into your running schedule. Methods to help you handle and understand the soreness associated with strength training. A greater power to weight ratio to improve your running efficiency A stronger, injury free body.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength and mobility exercises with clear instruction to give you the confidence that you are doing the right things in the gym.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Pull-up bar
Recommended
Mini Bands // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength and Stability 1.2

Conditioning

A

Run Warm-up

10 Inch Worms 10 Walk Quad Stretch 10 Walking Hamstring Strech 10 Worlds Greatest (each side) 10 Shin box head turn 10 Glute Bridge (each leg)

B1

Bulgarian Split Squat

3 x 10 @ 3.0.3

B2

Plank

3 x 0:30

C1

Bent Over Row

3 x 8

C2

Push-Up

3 x MAX

D1

Single Leg RDL

3 x 10

D2

Hollow Hold

3 x 0:30

E1

Banded Side Step

3 x 15

E2

Monster Walk

3 x 15

Circuit

F

8 EMOTM 35 seconds each movement - rest 25 secs Minute 1: Box Step-ups Minute 2: Burpees

Monday
Foot and hip Mobility and Nerve Glides #1

A

Diaphragm Stretch

1 x 6

B

Lateral Ankle Tilt

1 x 6

C

Inside Ankle Tilts

1 x 6

D

Middle Toe Pull

1 x 6

E

Outside Toe Pull

1 x 6

F

Inside Toe Pull

1 x 6

G

Foot Waves

1 x 5

H

Banded Hanging Knee Circles

1 x 5

I

Knee Circles

1 x 5

J

Lumbo Pelvic Hourglass Circle Neutral Stance

1 x 6

K

Closed Chain Hip Circle Lateral Lunge

1 x 6

L

Closed Chain Hip Circle Ant 45 Lunge

1 x 6

M

Closed Chain Hip Circle Post 45 Lunge

1 x 6

N

Tibial Nerve Glide

1 x 8

O

Peroneal Nerve Glide

1 x 8

P

Femoral Nerve Glide

1 x 8

Q

Obturator Nerve Glide

1 x 8

Tuesday
Strength + Stability 2.2

Prep

A

Run Warm-up

10 Inch Worms 10 Walk Quad Stretch 10 Walking Hamstring Strech 10 Worlds Greatest (each side) 10 Shin box head turn 10 Glute Bridge (each leg)

B1

Single Leg RDL

3 x 10

B2

Bottom Up KB Press

3 x 5

C1

Weighted Box Step-up

3 x 10

C2

Hollow Rock

3 x 10

D1

Eccentric Pull-up

3 x 3

D2

BFS Static Flex

3 x 0:30

Core Circuit

E

35 seconds each movement 3 Rounds Bicycle Sit-up Flutter Kicks Sit-ups Rest

Wednesday
Ground Based Mobility #1

A

Diaphragm Stretch

1 x 6

B

Partial Roll

1 x 10

C

Shin Box Head Turn

1 x 10

D

Roll to Half Kneel

1 x 10

E

Shin Box Bridge To Half Kneel

1 x 10

F

Lumbo Pelvic Circle

1 x 6

G

Cam Shaft All Fours

1 x 6

H

Elbow Ground Circles

1 x 6

Thursday
Midline Mobility #1

A

Front Opener Diaphragm Stretch

1 x 3

B

Midline F/B Glide

1 x 6

C

Midback S/S Glide

1 x 6

D

Low Back Front Circle

1 x 5

E

Neck F/B Glide

1 x 6

F

Neck S/S Glide

1 x 6

G

Pelvic Tilts

1 x 5

H

Tibial Nerve Glide

1 x 8

I

Peroneal Nerve Glide

1 x 8

J

Femoral Nerve Glide

1 x 8

K

Obturator Nerve Glide

1 x 8

Friday
Body Weight Total Body Workout 1

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Bulgarian Split Squat

3 x 10

B2

Squat Jump

3 x 10

C1

Bench Dips

3 x 10

C2

Clapping Push-Up

3 x 10

D1

Air Squat

20, 18, 16, 14, 12

D2

Down Dog Push-ups

20, 18, 16, 14, 12

D3

Weighted Box Step-up

20, 18, 16, 14, 12

D4

V-Ups

20, 18, 16, 14, 12

E1

Plank

3 x 60

E2

Side Plank

3 x 30

Coach
More from RMR Training
coach-avatar Rich Ryan

Coaching runners for over a decade I have learned the importance of strength training first hand and while working with hundreds of athletes. I know that runners can accomplish more when they are strong. Certs: NASM PT CrossFit Level 1 CrossFit Endurance USATF Level 1 Precision Nutrition Level 1

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What if you could to add strength with confidence?

Imagine being able to improve your power to weight ratio, your capability to recover faster, your efficiency as a runner, and your ability to run injury-free. You can have all of these things with a proper strength training plan built for runners.

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FAQs
Can I do strength and run on the same day?
Strength training will not effect your endurance performance in a negative way. You may feel some onset soreness as the program begins, but you will adapt and get stronger as the program continues.
I don't want have much time. How long are these workout?
The strength workouts will take roughly 40 minutes. There is a learning curve with the movements, but once you get them down it will cut the workouts down to 30-35 minutes. The mobility workouts will take 15-20 minutes each day.
Running is my priority, how many days will I be doing strength?
It would be preferred if you did two of the three strength workouts each week and all of the mobility workouts. The accountability from the program will help you prioritize the strength training against your running training.
Strength training is boring.
Not really a question, but I get it. The coaching program will change every two to three weeks to keep things fresh including circuit training and super sets to minimize the standing around in the gym.
The Proof
verified-athlete-avatar Alissa L

Boston Qualifier

Verified Athlete

"I am the most accountable I've ever been, and have the support I needed to be more accountable. Now I feel much stronger as well as smarter about how I run and strength-train,"

verified-athlete-avatar Dawn W.

20 x Marathoner - Boston Qualifier

Verified Athlete

"My glute used to give me all kinds of problems- almost every run. But this year I have committed to strength training and it's paying off. I am running pain free!"

verified-athlete-avatar Tim S

Spartan AG Podium Finisher

Verified Athlete

"This program has helped me focus on the right things. I realized I needed to be strong to be fast. These are the right workouts I can trust to take me to the next level."

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