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: WARM UPI 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.
IMPACT WORK/PLYOThis 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 SETDepending on where I am in a training cycle I might do anywhere from 3 sets of 10-15 up to 5 sets of 5.
ACCESORY WORKWith 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.
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