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

Author

Tri&Perform Coach

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Length

5 Weeks

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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



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

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