Running Unleashed
Unleash Your Best
This program is designed specifically for runners who want to go beyond slogging miles and build a stronger, faster, and more resilient running frame. Training three times per week, it focuses on developing the key physical qualities that improve running performance and longevity.
Each training day blends compound lifts, unilateral work, plyometrics, and core stability training, with progressive overload built in to ensure steady gains without excess fatigue. Sessions are structured to complement, not compete with, your running plan.
Unleash your running Strength today!
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Tennis Ball (Foot) Wrist Cirlcles, Shoulder Circles / Hugs. Ankle Mobilisation (body weight or kb). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
Back Squat
4 x 10 @ 7
C
DB Rear Foot Elevated Split Squat
3 x 6 @ 6
D
Side Plank with Hip Abduction
3 x 20
E
Single Leg Calf Raise
3 x 12 @ 7
F
Overcoming Isometric Mid Stance
3 x 5 @ 0:05
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Tennis Ball (Foot) Wrist Cirlcles, Shoulder Circles / Hugs. Ankle Mobilisation (body weight or kb). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
Hip Iso Push
C
Low Pogo + High Pogo
3 x 15
D
Lateral Bounds to Stabilize
E
Broad Jump to MB Chest Pass
3 x 5
F
Yielding Split Stance Jumps
3 x 20 @ 8
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Tennis Ball (Foot) Wrist Cirlcles, Shoulder Circles / Hugs. Ankle Mobilisation (body weight or kb). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
B
Driving Step Up
3 x 8 @ 7
C
Trap Bar Deadlift
3 x 15 @ 65 %
Conditioning
D
Soleus Series
Soleus Series Rear foot elevated (same as Bulgarian) Soleus Raise (hold a DB) x 10 each leg RFE Soleus Hops (keep your heel high throughout) and hop on and off plate x 10 each leg Do one leg through both then the next
E
Bent Over Row
3 x 12 @ 8
F
Pallof Press
2 x 20
G
KB Side Bend
Daniel Best
BSC Exercise Rehabilitation, Level 3 S&C, BWL Level 3 Coaching Weightlifting, Royal Army Physical Training Corps
When you join a team you’re getting more than programming, you’re joining an online community.
Running Unleashed
Running Unleashed
Running Unleashed
