Multiple studies confirm that strength training improves endurance performance, even when replacing some endurance exercise. This strength training plan is designed to supplement your 80/20 5K Level 0 plan, but it can be added to any third-party training plan. Apply it concurrently with your existing training plan by using the same start or end date as your primary plan. See http://www.8020endurance.com/Strength-Training for detailed workout instructions. Use coupon code 8020Strength for a 100% discount on the price this plan.
1 circuit recommended:
Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump
1 circuit recommended:
Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump
1-2 circuits recommended:
Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump
1-2 circuits recommended:
Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump
2-3 circuits recommended:
Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump
2-3 circuits recommended:
Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump
3 circuits recommended:
Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump