Jeffersonperformance
"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."
5 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
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.
When you join a team you’re getting more than programming, you’re joining an online community.
Strength and Power training for runners
Strength and Power training for runners
Strength and Power training for runners
