Browse More Plans

5 to 8 weeks _ Foot Prehab & Prep-Phase & Pre-Season Functional Workout for Runners - 5 levels

Author

Tri&Perform Coach

All plans by this Coach

Length

5 Weeks

Plan Description

Our first contact with Planet Earth is done with the feet. The daily routine of short foot exercises
increased the speed of contraction of the gluteus maximus and gluteus medius by 200% after 7 days of training.

Learn how to:
- Activate the musculature of the foot that can “wake up” the upper body structures;
- Contract the intrinsic musculature (hallux abductor) through the short foot;
- Activate of Feed Forward Mechanism;
- Catapult Effect;
- High Gear Push Off
for an efficient running.

This 5 week (4 sessions in total of 2 hours per week) program is designed to build specific neuromuscular abilities, to improve movement control and body awareness.

Have a question? Ask me directly to try2perform@gmail.com and I will respond within a few hours.

EACH FOOT IS UNIQUE AND THEREFORE I RECOMMEND AN INDIVIDUALIZED EVALUATION, GUARANTEEING THE RESPECT OF SOME STRUCTURAL LIMITATIONS AND AN ADEQUATE PRESCRIPTION

You can schedule an on-line session by ZOOM and get guidance through the process (see example below)
LINK: https://www.youtube.com/watch?v=Cu1UpVZrPtE

Contact me:
https://www.linkedin.com/company/tri-perform
https://about.me/nunoalves

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
2:10 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
2:10 hrs 0:45 hrs

Training Load By Week


Nuno Alves

Tri & Perform

Online Acessement - Treadmill Running Analysis
https://www.youtube.com/watch?v=Cu1UpVZrPtE

Your Dream is my Mission
Your Vision is my Focus
Your Goal is my Motivation
Your Action is my Inspiration


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
$19.99 - Buy Now