Here’s a sneak peak at one of my strength workouts from this week and a little bit of the why behind its structure….
I typically recommend at least 2 strength days per week for most runners and break them up into movement patterns.
On a 3 day schedule, like I’m doing now I’ll I break it down as follows:
Day 1: Upper body push and quad dominant movements
Day 2: Upper body pull and hinge/hamstring dominant movement
Day 3: More lateral/rotational movement OR more dynamic plyometric movement depending on the week*
*If I’m only programming 2 days, I’ll makes sure to add more lateral movements into both of the other two.
This is a Day 1, upper body push and quad focused workout:
I usually go for hamstrings (with the long lever bridges), core/pelvis positioning (bridges and bear to downdog), connecting breathing (bear to down dog), and some reciprocal movement (reverse lunge to crossconnect).
1-2 sets through depending on readiness, moving with your breath for 10-15 breaths.
This section has two goals.
1) Train the body to absorb, use, and produce force.
2) Rev up the central nervous system to prepare for hard efforts.
2 Sets of 10
**You can start with a shorter step and work up to this. In my Women’s Running Academy Mentorship we have purposeful progressions towards doing this with confidence along the way.
MAIN STRENGTH SET
Depending on where I am in a training cycle I might do anywhere from 3 sets of 10-15 up to 5 sets of 5.
With this main strength set being more bilateral (both sides at the same time) in nature I’m going after more rotation here with the accessory work.
3 Sets of 10 reps.