Jeffersonperformance

Coach
Daniel Jefferson

"Unleash your potential with our 12-week physical preparation program, specifically designed for runners. This comprehensive program is tailored to enhance your strength, speed, endurance, and flexibility, ensuring you're race-ready. Our expertly crafted regimen includes a mix of plyometric workouts, strength training, flexibility exercises, and rest days to optimize performance and prevent injuries. Whether you're a beginner aiming to complete your first 5K or an experienced marathoner looking to shave minutes off your personal best, our program provides the tools and guidance you need to surpass your goals. Start your journey with us today and experience the transformation in your running performance."

Features
5 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Running Economy
Strength and power training improve running economy, allowing runners to run faster and longer. These types of training increase muscle strength and explosiveness, reducing energy wastage during running. Proper technique and gradual intensity increase are important for injury prevention.
benefit-image-1
Reduce injury risk
Strength and power training can reduce the risk of injury in runners by improving muscle strength, joint stability, and overall body mechanics. Scientific studies have shown that these types of training can help prevent common running injuries such as knee pain, shin splints, and Achilles tendinitis.
benefit-image-2
Improved Bone Density
Strength and power training can improve bone density, reducing the risk of osteoporosis. Studies have shown that this type of training stimulates bone growth, leading to increased bone density. By incorporating proper strength and power training into their routine, runners can become stronger, faster, and more resilient athletes while reducing the risk of bone-related injuries.
benefit-image-3
Overall Athleticism
Benefit from our 12-week program's enhancement of overall athleticism. While tailored for runners, it's ideal for anyone seeking improved fitness. It boosts core stability, posture, muscle tone, and strength, aiding in daily tasks and enhancing balance, coordination, and flexibility. Train for a race, train for life!
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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 via an app
Equipment
Recommended
A gym facility with resistance equipment will be needed to complete this programme. 
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Plyometrics session 2

A

Skipping

1 x 3:00

B1

Deep lunge and rotate

2 x 10

B2

Zombie squats

2 x 10

B3

Inchworms

2 x 5

B4

Banded monster walks

2 x 20

B5

Wall sit with calf raise

2 x 0:25

C1

Vertical jumps

1 x 5

C2

Broad jumps

1 x 5

C3

Pogos

1 x 10

C4

Skater jumps

1 x 6

D

Altitude landings

3 x 5

E

Lateral Jumps and stick

3 x 6

F

Broad jumpss

3 x 5

G

Walking calf raises

3 x 20

Sunday
Running session
Monday
Week 1 Day 2

Conditioning

A

WARM UP- Circuit

WARM UP (R.A.M.P) Method Raise (Heart rate and body temp) 3-5 mins of the following - Skipping/treadmill/bike Activate and Mobilise (Activate muscles and mobilise joints) 3-5 mins of the following - Deep squat and reach x5 reps / 2 sets - Deep lunge and rotate x5 each leg/ 2 sets - Inchworm plus downward dog and cobra x3 / 2 sets -Standing knee lift with heel raise x5 each leg/ 2 sets Potentiate (Prime yourself for the main session) 2 rounds of - Dumbbell goblet squat/KB squat x5 reps (Controlled descend and fast ascend) - Pogo jumps x15 (Low hops and reactive with the ball of foot contacts)

B1

Goblet Squat

4 x 6 @ 6

B2

DB Reverse Fly

4 x 15 @ 0 %

C1

Standing DB Press

3 x 10 @ 6

C2

Hamstring Walkouts

3 x 10

D1

DB Lateral Lunge

3 x 6 @ 6

D2

Bent knee calf raise

3 x 15 @ 6

E

Core Series for All Ages (Ab Circuit)

3 x 1 @ 25

Tuesday
Plyometric Prog 1

A

Light Jog

1 x 5:00

B1

Deep lunge and rotate

2 x 10

B2

Zombie squats

2 x 10

B3

Inchworms

2 x 5

B4

Banded monster walks

2 x 20

C1

Vertical jumps

1 x 5

C2

Broad jumps

1 x 5

C3

Pogos

1 x 10

C4

Skater jumps

1 x 6

D

Repeated vertical jumps

4 x 6

E

Ankle hops

4 x 30

F

Ankle hops fwd and back

4 x 30

G

Pogo jumps

4 x 10

Tuesday
Running session
Wednesday
Week 1 Day 4

Conditioning

A

WARM UP- Circuit

WARM UP (R.A.M.P) Method Raise (Heart rate and body temp) 3-5 mins of the following - Skipping/treadmill/bike Activate and Mobilise (Activate muscles and mobilise joints) 3-5 mins of the following - Deep squat and reach x5 reps / 2 sets - Deep lunge and rotate x5 each leg/ 2 sets - Inchworm plus downward dog and cobra x3 / 2 sets -Standing knee lift with heel raise x5 each leg/ 2 sets Potentiate (Prime yourself for the main session) 2 rounds of - Dumbbell goblet squat/KB squat x5 reps (Controlled descend and fast ascend) - Pogo jumps x15 (Low hops and reactive with the ball of foot contacts)

B

Eccentric Goblet split squat

4 x 10 @ 6

C1

Elevated Push-Up

3 x 10 @ 0

C2

Bent Over Row

3 x 10 @ 6

D1

Romanian Deadlift

3 x 8 @ 33.07 kg

D2

Calf Raise

3 x 12 @ 7

E1

Bicycle Sit-Ups

3 x 10

E2

Side Plank Crunch

3 x 10

Thursday
2023-3-10

Robustness Circuit

A

20- Minute circuit. Each round should be completed within 2 minutes. If you finish before the 2 minutes you take that time as rest and only start on the next 2 minute mark. For example round 1 begins on 0 and finishes at 2 minutes. Round 2 starts at 2 minutes and finishes at 4 etc.. 10 rounds every 2 minutes of the following: Exercises - Deep air squats x10 - Inchworm press ups x5 - Lunge and knee drive x5 each leg - Deadbugs x10

Thursday
Running session
Coach
coach-avatar Daniel Jefferson

Jefferson Performance provides personalized online training programs to help clients achieve their fitness goals. Our comprehensive physical and nutritional programs are tailored to meet each client's unique needs, delivering effective results.

FAQs
What is the 12-week strength and power program for runners?
A comprehensive training program designed to enhance a runner's strength, speed, and power using a variety of gym equipment.
Who is this program suitable for?
This program is suitable for runners of all levels, from beginners to experienced marathoners looking to improve their performance.
What equipment will I use during this program?
The program utilizes a range of gym equipment including barbells, dumbbells, medicine balls, resistance bands, and various machines.
Do I need any prior experience with gym equipment?
Prior experience is beneficial when following this programme. Additionally the train heroic app will guide you on how to use each piece of equipment safely and effectively through video feedback on exercises.
How often will I need to train each week?
The frequency of training will be spread out over 5-days. This will include power and strength training on different days. Additionally these days are not set in stone and it's up to the individual to fit these into their routine.
Can I continue my regular running routine while on this program?
Yes, this program is designed to complement your running routine, not replace it.
What if I have a pre-existing injury?
Please consult with your healthcare provider before starting any new fitness program. This 12-week programme will require you to be injury free. If you do have an injury then it would be advised to replace certain exercises with safe alternatives.
How quickly will I see results?
Results can vary depending on individual factors, but generally, with consistent training and application to the programme you should start to see improvements in your running performance within a few weeks.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strength and Power training for runners
screenshot1
Strength and Power training for runners
screenshot2
Strength and Power training for runners
screenshot3
Strength and Power training for runners