SURGE
BREK Performance
Marathon, Endurance, TriathlonThis is a FOUR day strength program designed specifically for RUNNERS.
The GOAL is to help you move better, perform faster, and run stronger. Quick and efficient workouts done in 30-45 minutes. Minimal equipment is required, and experience isn't mandatory. Detailed videos to help you do every movement along the way.
This plan has THREE main lifting days, and ONE recovery day for the weekend which can be used through out the week as needed. Join the community and let's crush those running goals!
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
SL Front to Back Pogo
2 x 15
D2
SL Side to Side Pogo
2 x 15
D3
Side Bridge Reach
2 x 10
E1
KB Swing
3 x 10
E2
BW Jump
3 x 5
F1
KB Deadlift
3 x 10
F2
Hollow Press with Rotation
3 x 10
G1
Plank DB Row
3 x 8
G2
Side Bridge Bench Adduction Drops
3 x 8
G3
Suitcase Carry
3 x 50
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
SLDL to Lunge Reach
2 x 6
D2
Hip Hikes
2 x 10 @ 8
E1
Bear Plank One Leg ISO
2 x 0:20
E2
Half Kneel DB Chop
2 x 8
E3
Plank DB Push-Pull
2 x 10
F1
DB Goblet RFESS
3 x 8
F2
Side Bridge Abduction
3 x 10
F3
Seated One Arm Shoulder Press
3 x 10
G1
BW Forward Lunge
3 x 10
G2
Knee and Ankle Focus Active
3 x 20
G3
TRX Low Row
3 x 12
Foam Roll
A
Foam Rolling
FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Lacrosse ball bottom of feet + heels Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads
Prep
B
Mobility
Mobility Block - 1 Round - 8-12 reps each movement Cat Cow Prone Pec Stretch 90 / 90 Hip ER - IR Runner's Lunge with Rotation Adductor Rock to Walk Out Videos are all attached**
Activation
C
Activation Block : 2 Leg Hip Bridge x 10 Banded Single Leg Drop x 8 each Single Leg Stretch x 8 each Pilates Push Up x 5 Videos are all attached **
D1
Side Lying Series
1 x 1
D2
Swan Stretch Cobra
1 x 5
E1
DB Snatch
3 x 3 @ 5 lb
E2
Skater Hops
3 x 5
F1
Hand Supported SLDL
3 x 6
F2
One Leg Elevated Push Up
3 x 6
F3
Low Plank
3 x 1:00
G1
DB Lateral Raise
2 x 10
G2
DB Bicep Curl
2 x 10
G3
TRX Tricep Extension
2 x 10
Zach Lents
Zach Lents CSCS, NSCA-CPT, PES is the owner of BREK Performance and works with professional, collegiate, and general population clientele. With over 14 years of coaching how to move better, perform faster & adventure harder. Building stronger humans, simply. Train for LIFE.
Mallory Kilmer
Owner of No More Lonely Runs running club. A marathoner, ironman, and personal trainer. Find therapy in motion.
Trust the planning, and let the community of others on the same journey help you reach those new PR's.
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When you join a team you’re getting more than programming, you’re joining an online community.
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