80/20 Running: Free 5K Level 0 Strength Training Plug-in
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 9 Weeks
Tags: fitness, beginner, intermediate, advanced, masters, strength
Typical Week: 2 Strength
Longest Workout:
1:00 hrs
Author: Matt Fitzgerald and David Warden - Over 50,000 Training Plans Sold
Length: 9 Weeks
Tags: fitness, beginner, intermediate, advanced, masters, strength
Typical Week: 2 Strength
Longest Workout:
1:00 hrs
80/20 Running: Free 5K Level 0 Strength Training Plug-in
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
2 circuits recommended:
Rear Foot Elevated Lunge
Stability Ball Reverse Crunch
Inverted Row
Kettlebell Swing
Medicine Ball Trunk Rotation
Bent Over Row
Isometric Heel Raise/Toe Walk
Kettlebell Pull Through
Squat Press
Toe Tap
David is an internationally recognized coach and author with current and former clients that include World Age Group Duathlon champions, Guinness World Record triathlon holders, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of 80/20 Triathlon with Matt Fitzgerald. His personal athletic resume consists of 40 first place overall wins in triathlon and duathlon.