Run Stronger, Run Faster!: Training by Christopher J Lee in TrainHeroic

Run Stronger, Run Faster!

Kinesis Integrated Performance

Strength & Conditioning, Track & Field, Endurance
Coaches
Christopher J Lee and Gavin Prior

You are a runner and we arerunning specific strength coaches. We work with runners ranging from olympians to beginners alike.

Run Stronger, Run Faster is LIVE strength programming crafted specifically for your needs as a runner!

We have taken years of experience and data pertaining to distance running and created a training system that is proven to increase performance and decrease injury risk!

What you are get every month:

  • 3 weeks of strength work followed by 1 week of deloading and assessing.
  • Coaches that are available to answer questions regarding your training and to assess your exercise technique.
  • 3 strength sessions per week.
  • Pre run activation sessions
  • Mobility sessions.
  • Guided foam rolling sessions.
  • Programming that is growing with you and targeting your needs!

WE ARE HERE TO BRING THAT IN PERSON ELITE EXPERIENCE TO YOUR DOOR!

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LIVE PROGRAMMING
Every week we are taking into account your comments and your needs to adjust the workouts! THIS IS NOT A PREBUILT PROGRAM! Every week, we are evaluating your comments and feedback to craft the appropriate programming for the next week!
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Feedback from our Coaches!
HOW you move is super important! Our coaches are here to help give you feedback on how you are moving and to answer any other questions! The messaging feature allows you to send videos and pictures to us for review!
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Both an AT HOME & GYM OPTION
Two workouts will be uploaded for each workout! 1 at home option and 1 gym option! IF you do not have access to a gym that is totally fine! You will need access to some weights and workout equipment at home though!
Features
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Access to your coaches
Coaches who are there to guide you, answer questions, and critique your form!
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
All exercises come with carefully crafted instructional videos!
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Detailed, expert instruction
Coaches are here to provide feedback to make sure you are doing exercises correctly!
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Committed Teammates
Not only are you getting programming, you are part of a community of runners all working towards the same goal!
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Delivered through TrainHeroic
Workouts are easy to access on the TrainHeroic app on your device! Bring your workouts anywhere. Easy to track metrics and communicate with us!
Equipment
Required
Kettlebell OR Dumbbell // Resistance POWER BAND (Light and medium) // Box or platform // Swiss-ball // Mini Band
Recommended
Squat Rack // Barbell // Trap Bar // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Mobility

A1

Hamstring Flossing

1 x 10

A2

Windmills

1 x 20

A3

90/90

1 x 10

A4

Downward Dog to Lunge Rotation

1 x 10

A5

Anterior Ankle Mob

1 x 10

A6

Banded Ankle Mobility

1 x 15

A7

Couch Stretch (Hip Flexors)

1 x 0:15

A8

Overhead Thoracic Mobility

1 x 10

A9

Adductor Rocking

1 x 10

Sunday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Monday
Mobility

A1

Hamstring Flossing

1 x 10

A2

Windmills

1 x 20

A3

90/90

1 x 10

A4

Downward Dog to Lunge Rotation

1 x 10

A5

Anterior Ankle Mob

1 x 10

A6

Banded Ankle Mobility

1 x 15

A7

Couch Stretch (Hip Flexors)

1 x 0:15

A8

Overhead Thoracic Mobility

1 x 10

A9

Adductor Rocking

1 x 10

Monday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Tuesday
OFF DAY
Wednesday
GYM SESSION 2

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Front Rack Barbell Walking Lunges

2 x 10 @ 45 lb

B2

Hamstring Swissball Curl

2 x 15

C1

Anti Pronation Calf Raise

2 x 10

C2

Anti Supination Calf Raise

2 x 10

C3

Single Leg Deadlift 2 weights 2 arms

2 x 10 @ 15 lb

C4

Halos

2 x 10 @ 15 lb

D

Lower Body Foam Roll

1 x 10:00

Wednesday
AT HOME SESSION 2

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Forward Lunges Weighted

2 x 5 @ 20 lb

B2

Hamstring Swissball Curl

2 x 15

C1

Anti Pronation Calf Raise

2 x 10

C2

Anti Supination Calf Raise

2 x 10

C3

Single Leg Deadlift Runner

2 x 10

C4

Halos

2 x 10 @ 15 lb

D

Lower Body Foam Roll

1 x 10:00

Wednesday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Thursday
Mobility

A1

Hamstring Flossing

1 x 10

A2

Windmills

1 x 20

A3

90/90

1 x 10

A4

Downward Dog to Lunge Rotation

1 x 10

A5

Anterior Ankle Mob

1 x 10

A6

Banded Ankle Mobility

1 x 15

A7

Couch Stretch (Hip Flexors)

1 x 0:15

A8

Overhead Thoracic Mobility

1 x 10

A9

Adductor Rocking

1 x 10

Thursday
PRE RUN ACTIVATION

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Thursday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Friday
AT HOME SESSION 3

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Kettlebell Deadlift

3 x 10 @ 30 lb

B2

Kettlebell Swing

3 x 7 @ 20 lb

C1

Cossack Squat

2 x 10 @ 20 lb

C2

Lateral jumps with Stability

2 x 10

C3

Star Side Planks

2 x 10

D

Lower Body Foam Roll

1 x 10:00

Friday
GYM SESSION 3

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Kettlebell Deadlift

2 x 10 @ 30 lb

B2

Low Rack Pull

2 x 15 @ 65, 85 lb

C1

Cossack Squat

2 x 10 @ 20 lb

C2

Lateral jumps with Stability

2 x 10

C3

Star Side Planks

2 x 10

D

Lower Body Foam Roll

1 x 10:00

Friday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Saturday
GYM SESSION

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Glute Bridge Weighted

2 x 10 @ 65 lb

B2

Banded Bird Dog

2 x 10

C1

In Place Squat Jumps

2 x 5

C2

pogo hops

1 x 15

D1

Lateral Step Up

3 x 12 @ 15 lb

D2

Barbell Back Squat

3 x 8 @ 70 %

E

Lower Body Foam Roll

1 x 10:00

Saturday
ACTIVATION - PRE RUN

A1

Single Leg Glute Bridge Weighted

1 x 15

A2

Star Side Planks

1 x 10

A3

Spring Foot Pulses + ISO

1 x 15

A4

Copenhagen Plank

1 x 10

A5

In Place Single Leg Deadlift

3 x 15

A6

pogo hops

1 x 15

Saturday
AT HOME SESSION

A1

90/90

1 x 10

A2

Windmills

1 x 20

A3

Downward Dog to Lunge Rotation

1 x 10

B1

Resistance Band Hip Drives

2 x 10

B2

Banded Bird Dog

2 x 10

C1

In Place Squat Jumps

2 x 5

C2

pogo hops

1 x 15

D1

Lateral Step Up

3 x 10 @ 2 lb

D2

Ground up Side Load Squat

3 x 10 @ 30 lb

E

Lower Body Foam Roll

1 x 10:00

Coaches
coach-avatar Christopher J Lee

Director of Strength Conditioning @ Kinesis

coach-avatar Gavin Prior

Masters Student Kinesiology & Coach @ Kinesis Integrated

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LETS GET WORKING!

Join our coaches to become a stronger and faster runner! Join a community of runners just like you!

Start My 7-Day Free Trial
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FAQs
How much communication will I have with the coach?
We will get a notification on the phone and will be able to respond as soon as we see it!
How long will each session last?
Strength sessions will take only appx 45 minutes! Mobility should not take longer than 15 minutes!
What if I want more individualized training?
Our coaches offer completely customized programs upon request. Email info@kinesisintegrated.com for more info!
Unsure if this is right for me?
First week is free! Also feel free to shoot me a message - info@kinesisintegrated.com
What if I have races coming up?
Just message one of our coaches that week for advice on what to do!
The Proof
verified-athlete-avatar Dr. Megan Roche

Pro Trail Runner / M.D.

Verified Athlete

""I've worked with a lot of healthcare & performance providers over the years. The first time I worked with Chris two years ago, I told him he was one of the best. That statement is still true to this day!""

verified-athlete-avatar Drew Hunter

USA 2 Mile Champion 2019

Verified Athlete

""I've worked with a lot of healthcare & performance providers over the years. The first time I worked with Chris two years ago, I told him he was one of the best. That statement is still true to this day!""

verified-athlete-avatar Laura Thweatt

Professional Marathoner

Verified Athlete

""Chris helped me get back from a big injury and played a crucial role in my 5th place finish at Olympic Trials for the marathon!""

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Run Stronger, Run Faster!
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Run Stronger, Run Faster!
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Run Stronger, Run Faster!
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Run Stronger, Run Faster!