Zero to Hero 14 week strength training program

Author

Ronel Nattrass

Length

14 Weeks

Typical Week

2 Strength

Plan Specs

fitness beginner intermediate advanced power based strength

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Summary

It is fast becoming apparent that us as runners need to do more than just run if we want to reach our full running potential. Especially as trail runners we need to be functionally strong for our sport. Not just to beat the next guy up the hill but also to stay niggle and injury free. The stronger your body, the better it will handle the challenges of running trail. From short sprint races where you need to be able to power up hills and be quick over challenging terrain or ultra-distances where your body needs to be strong to keep form and not collapse when you get tired. All of these are reasons we need to be functionally strong.

I have set up a 14 week ‘zero to hero’ strength training for runners that wants to start incorporating strength training into their running program. This program will take you from novice in the gym and leave you at a place where you are strong and ready for your race.

We work through 4 phases:

- introduction phase
- general conditioning phase
- strength phase
- taper phase

Back to Plan Details

Sample Day 1

Warmup 10 min - spin, row or jog

Then 3 rounds:
- 10 one leg sit squats onto box per leg
- 7 box stepups per leg
- 10 one leg deadlift per leg - with 10 or 12kg kettlebell held in front of you.
- 20m monsterwalk

Then: 10 - 1 ladder (we will do lot of these ladder type stuff where you start with 10 reps of each exercise then 9 reps, then 8 and then work all the way down to 1)

- Pushups
- wallball
- burpees
- medicine ball slams - 7 or 10kg ball
- 20m shuttlerun (start with 10 shulttles, then 9 the next round, then 8 etc also to 1)

Then:
3 - 5 sets (depending on ability)
- 45 sec plank
- 20 situps

Sample Day 8

Warmup 10 min - spin, row or jog

4 rounds:
- 10 forward/back lunges per leg
1:00 marching bridges
- 10 donkey kicks per leg
- 30 sec sideplank per side

Then:

10 Manmakers (6 or 8kg dumbells)
1:00 crunches
8 Manmakers
1:00 plank
6 Manmakers
1:00 hollow rocks
4 Manmakers
1:00 Russian twists
2 Manmakers
1:00 Superman hold

Then:
30 - 20 - 10 reps
- kettlebell swings
- goblet squats

Sample Day 15

Warmup 10 min

Then:
5 bulgarian lunges per leg
5 oneleg boxjumps per leg (can use small box)
7 bulgarian lunges per leg
7 oneleg boxjumps per leg (can use small box)
9 bulgarian lunges per leg
9 oneleg boxjumps per leg (can use small box)
12 bulgarian lunges per leg
12 oneleg boxjumps per leg (can use small box)

Then
3 x 7 per leg hamstring ball roll - ins
30sec rest between sets.

Then: 3 rounds
1 min per station
- headcutters with 12kg kettlebell
- alternating lunges
- row (on rowing machine)
- shoulder press
- weighted stepups (holding 8kg per hand)
- skip (skipping rope)
- burpees
- 1:00 rest

then: 4 rounds
- 30sec plank weight trasfer
- hollow rocks or just v-sit hold
- 30 sec rest

Sample Day 22

Warmup 10 min

3 rounds
- 10 one arm swings
- 1:00 glute ham bridge lifts
- 10 one leg deadlift with 10 - 12kg kettlebell
- 30 sec jumping lunges
- 20m monsterwalks over and back

Then:
5 min - as many rounds as possible
- 8 goblet squats
- 4 pullups

90 sec rest

5 min - as many rounds as possible
- 8 pushups
- 4 boxjumps

90 sec rest

5 min - as many rounds as possible
- 8 cal row
- 4 burpees

90 sec rest

5 min - as many rounds as possible
- 8 situps
- 4 kettlebell swings

90 sec rest

3 x 5 Turkish Getups per arm - start with light weight - 4 - 6kg dumbell untill you get the technique right.

Sample Day 25

Warmup 10 min

10 - 1 ladder pushup/pullup/tricep dips
(10 pushups, 10 pullups, 10 dips, 9 Pushups, 9 pullups, 9 dips etc to 1)

Then:
20 - 16 - 10 - 6 - 10 - 16 - 20
- goblet squats
- weighted box stepups ( stepups will be half the amount per leg e.g 10 stepups per leg, 8 stepups per leg, 5, 3, 5, 8, and 10)
after the ladder:
- 1000m hard row or run

rest 3:00 and then repeat the whole set.

Then
- 25 situps
25 russian twists
- 25 hollow rocks
- 25 superman lifts

Sample Day 29

Warmup 10 min

Then 3 rounds:
- 12 bulgarian lunges per leg
- 7 boxjumps
- 10 one leg squats onto bench ( bum touching bench)
- 7 long jumps

Then 4 rounds
- 7 Backsquat (40 - 50kg bar)
- 10 wallball shots (7 kg ball)
- 12 pullups
- 400m hard row or 2:00 hard bike (threshold pace) alternatively do 90 sec skipping if row or bike isnt possible.

2:00 rest between rounds

Then
Plank 90 sec
10 situps
plank 60 sec
20 situps
plank 45 sec
30 situps
plank 30 sec
40 situps

Sample Day 32

Warmup 10 min

Then: For time
- 50 boxjumps
- 50 kettlebell swings
- 50 goblet squats
- 50 knee to elbows (per leg)
- 50 dumbell thrusters (choose weight carefully)
- 50 pushups
- 50 ballslams
- 50 wallball
- 50 burpees

Then 3 rounds:
10 sidelying hip lifts (left)
20 sec sideplank (left)
10 sidelying hip lifts (right)
20 sec sideplank (right)

Zero to Hero 14 week strength training program

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