12 Week - Endurance Runners Strength Training Supplement
Andrew SimmonsAll plans by this Coach
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A 12 Week Runners Strength program designed to walk athletes through the fundamental movements to help them recruit the muscles necessary for proper running form. Strength is only 1/2 of the process - supplement this with your current running program or work alongside a form coach to help align your form and balance out your strength program.
This is a strength only component and does not integrate any running. This plan is designed to have strength on Tuesdays and Fridays but can be adjusted depending on start date.
Athletes have found that these are the basic movements to help prepare you for peak running performance. This 12 week program once purchased can be sued and repeated as many times as you like.
Introduction - Basic movements to increase range of motion and ease you into the first weeks of the program. A great opportunity to rebuild after a race or start your season in the right spot
Running Form Strength - These weeks become slightly more advanced and integrate bands for dynamic strength. You will begin to see that more movements are about hip strength and hip mobility.
Progression #1 - The integration of small plyometrics, and explosive movements without leaving mobility and basic strength at the door
Progression #2 - The integration of plyometrics as a forefront of the main set with a focus on main stabilizers like adductors, abductors and glutes.
Progression #3 - The final progression in this 12 week program takes you through final stage plyometrics and integrates the most complex and highly dynamic movements in this series.
This 12 week program is designed to give you strength and confidence to help you be a better runner. It is recommended that you skip strength days within 3 days of a race, and be cautious the first 2 weeks of any new plan. Focus on progressing receptions and sets until you are 100% confident in your work.
The major success component of this plan is your personal diligence in making sure that form is spot on. Practicing these movements with the wrong form will not ensure you get the desired result.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:00 hrs||1:00 hrs|