15 week Comprehensive General Strength Plan

Average Weekly Training Hours 01:38
Training Load By Week
Average Weekly Training Hours 01:38
Training Load By Week

This plan incorporates multiple General Strength routines and exercises on a six day schedule for a running athlete. However, this can easily be used/modified for any single sport or multisport athlete.

The general strength exercises are paired with generic running assignments for each day of the week. The general strength assignments coincide with the type of run for the day.

For easy understanding, each exercise includes a link to a video demonstration.

*Season Length - 15 weeks to goal race *General Preparation – 8 weeks (2 x 4 weeks mesocycles) *Specific Preparation – 4 weeks *Competition – 3 weeks

Sample Day 1
0:15:00
Daily Cool Down - Multi group routine

13-15 minutes 1. Multi Direction --20 meters for each: Backward jog -- https://www.youtube.com/watch?v=Qq__V_t9cA4 Forward skip -- https://www.youtube.com/watch?v=Y2HweAtaO9Q Backward skip -- https://www.youtube.com/watch?v=YE4-fKX_R1I Backward skip with a twist -- https://www.youtube.com/watch?v=d0T3szTdbqM Side jump jacks – L/R -- https://www.youtube.com/watch?v=J8seLvL5KPY Side slide – L/R -- https://www.youtube.com/watch?v=TDu9X6Y4Fxk --10 meters for each: Forward double leg hop -- https://www.youtube.com/watch?v=OE2M7Ea2hAc Backward double leg hop -- https://www.youtube.com/watch?v=D-Sz12APD_Q Forward single leg hop – L/R -- https://www.youtube.com/watch?v=Yi_CLwyafto Backward single leg hop – L/R -- https://www.youtube.com/watch?v=J4aTAP-M-wU Crouched walk – forward -- https://www.youtube.com/watch?v=1jaPUtx3BHw Crouched walk - backward -- https://www.youtube.com/watch?v=7oOepO5S3Pk 2. Forward lunge, L/R x 5 -- https://www.youtube.com/watch?v=kF-uHeVpR-8 3. Backward lunge, L/R x 5 -- https://www.youtube.com/watch?v=-TF0ngCYcyU 4. Lateral lunge, L/R x 5 -- https://www.youtube.com/watch?v=3OPTcVucvQs 5. Body weight squats x 10 -- https://www.youtube.com/watch?v=YnfoH6-lLjw 6. Calf raises, double leg x 10 -- https://www.youtube.com/watch?v=xdLdHKYgq4U 7. Fire hydrants - side, L/R x 10 -- https://www.youtube.com/watch?v=-aXfylCg1GU 8. L7, lead leg pickup, L/R x 10 -- https://www.youtube.com/watch?v=vvpaI8rQfiE 9. L7, trail leg pickup, L/R x 10 -- https://www.youtube.com/watch?v=d3lXqODDsZU 10. Multi Plane Hip Exercises x 5 -Birddogs -- https://www.youtube.com/watch?v=Cxmx6dp0SyA -Clam shells – L/R -- https://www.youtube.com/watch?v=5V-FOr3CQsw -Single leg press up – L/R -- https://www.youtube.com/watch?v=v-ciJ472MvI -Side leg lift, top leg – L/R -- https://www.youtube.com/watch?v=UKqLzbAQivI -Side leg lift, bottom leg – L/R -- https://www.youtube.com/watch?v=DJj_UyIjBfc 11. Leg swings, forward facing L/R x 5 -- https://www.youtube.com/watch?v=UKqLzbAQivI 12. Leg swings, side facing L/R x 5 -- https://www.youtube.com/watch?v=V2IRaJiVm-o

Sample Day 2
0:12:00
General Strength Circuit #1

10-12 minutes

GENERAL PREP 1 Phase:
15 seconds ON for each exercise/15 seconds rest between exercises

Body weight squats -- https://www.youtube.com/watch?v=YnfoH6-lLjw
Pushups -- https://www.youtube.com/watch?v=9iF_A4I-EDA
V-sits -- https://www.youtube.com/watch?v=TDLPraHQp4c
Supermans -- https://www.youtube.com/watch?v=pNrDLprJX7I
Double mountain climbers -- https://www.youtube.com/watch?v=QBHGqGOZlZo
L Overs -- https://www.youtube.com/watch?v=Q0fzlSMKMDU
Cossack Extensions -- https://www.youtube.com/watch?v=UAjtQ9Eb4QU
Burpees with jump -- https://www.youtube.com/watch?v=JokYyGsN1FY
Good mornings (kneeling) -- https://www.youtube.com/watch?v=8hKuvn_zaaw
Press ups (on back) -- https://www.youtube.com/watch?v=geTuoX4LjzI

Sample Day 2
0:08:00
Medicine Ball 1

6-8 minutes
GENERAL PREP 1 Phase: 1 set x 8 reps/exercise

Russian twist -- https://www.youtube.com/watch?v=V9Cc8qlQReI
Switch leg hop squat, L/R -- https://www.youtube.com/watch?v=ASEsRhegHLE
Big circles, L/R -- https://www.youtube.com/watch?v=_AaTwNjkQXQ
Wood choppers -- https://www.youtube.com/watch?v=7K-8pgay3Og
Hay bailers, L/R -- https://www.youtube.com/watch?v=YaQgFiEFlE8
Twisting knee squeeze -- https://www.youtube.com/watch?v=lRoafnmbt4U

Sample Day 3
0:15:00
Daily Cool Down - Multi group routine

13-15 minutes 1. Multi Direction --20 meters for each: Backward jog -- https://www.youtube.com/watch?v=Qq__V_t9cA4 Forward skip -- https://www.youtube.com/watch?v=Y2HweAtaO9Q Backward skip -- https://www.youtube.com/watch?v=YE4-fKX_R1I Backward skip with a twist -- https://www.youtube.com/watch?v=d0T3szTdbqM Side jump jacks – L/R -- https://www.youtube.com/watch?v=J8seLvL5KPY Side slide – L/R -- https://www.youtube.com/watch?v=TDu9X6Y4Fxk --10 meters for each: Forward double leg hop -- https://www.youtube.com/watch?v=OE2M7Ea2hAc Backward double leg hop -- https://www.youtube.com/watch?v=D-Sz12APD_Q Forward single leg hop – L/R -- https://www.youtube.com/watch?v=Yi_CLwyafto Backward single leg hop – L/R -- https://www.youtube.com/watch?v=J4aTAP-M-wU Crouched walk – forward -- https://www.youtube.com/watch?v=1jaPUtx3BHw Crouched walk - backward -- https://www.youtube.com/watch?v=7oOepO5S3Pk 2. Forward lunge, L/R x 5 -- https://www.youtube.com/watch?v=kF-uHeVpR-8 3. Backward lunge, L/R x 5 -- https://www.youtube.com/watch?v=-TF0ngCYcyU 4. Lateral lunge, L/R x 5 -- https://www.youtube.com/watch?v=3OPTcVucvQs 5. Body weight squats x 10 -- https://www.youtube.com/watch?v=YnfoH6-lLjw 6. Calf raises, double leg x 10 -- https://www.youtube.com/watch?v=xdLdHKYgq4U 7. Fire hydrants - side, L/R x 10 -- https://www.youtube.com/watch?v=-aXfylCg1GU 8. L7, lead leg pickup, L/R x 10 -- https://www.youtube.com/watch?v=vvpaI8rQfiE 9. L7, trail leg pickup, L/R x 10 -- https://www.youtube.com/watch?v=d3lXqODDsZU 10. Multi Plane Hip Exercises x 5 -Birddogs -- https://www.youtube.com/watch?v=Cxmx6dp0SyA -Clam shells – L/R -- https://www.youtube.com/watch?v=5V-FOr3CQsw -Single leg press up – L/R -- https://www.youtube.com/watch?v=v-ciJ472MvI -Side leg lift, top leg – L/R -- https://www.youtube.com/watch?v=UKqLzbAQivI -Side leg lift, bottom leg – L/R -- https://www.youtube.com/watch?v=DJj_UyIjBfc 11. Leg swings, forward facing L/R x 5 -- https://www.youtube.com/watch?v=UKqLzbAQivI 12. Leg swings, side facing L/R x 5 -- https://www.youtube.com/watch?v=V2IRaJiVm-o

Sample Day 4
0:05:00
Barefoot #2

4-5 minutes Progress to one eye or both eyes closed 1. Body weight squat x 10 -- https://www.youtube.com/watch?v=4P38ypzjbS4 2. Single leg squat – L/R x 5-- https://www.youtube.com/watch?v=5R-ENRUGa-g 3. Single leg cycles – L/R x 5-- https://www.youtube.com/watch?v=6-O-MKP39a4 4. Double leg calf raises x10 -- https://www.youtube.com/watch?v=xdLdHKYgq4U 5. Single leg calf raises – L/R x 10 -- https://www.youtube.com/watch?v=sQQZEDOjttY

Sample Day 4
0:03:00
Barefoot #1

2-3 minutes

Can be done on track / grass / sand

10 meters for each:
1. Forward walk -- https://www.youtube.com/watch?v=CFnE6k-Rnaw
2. Backward walk -- https://www.youtube.com/watch?v=U7B73IJ_kE0
3. Toes in walk -- https://www.youtube.com/watch?v=OZSMooqksJk
4. Toes out walk - https://www.youtube.com/watch?v=lOPXJofvTrA
5. Outside of foot walk -- https://www.youtube.com/watch?v=0UZ5qYdz3WQ
6. Inside of foot walk -- https://www.youtube.com/watch?v=N0HZcTORRwg
7. Toe walk -- https://www.youtube.com/watch?v=H3joQY-5V4U
8. Heel walk -- https://www.youtube.com/watch?v=IGXdPsrqiTE

Sample Day 4
0:08:00
Core 1

6-8 minutes

GENERAL PREP 1 Phase: 1 set x 10 reps/exercise

Plank leg lifts – L/R -- https://www.youtube.com/watch?v=R49aIae9QXw
Reverse plank leg lifts – L/R -- https://www.youtube.com/watch?v=lC0umme3Fwc
Pushup position leg lifts – L/R -- https://www.youtube.com/watch?v=VsB5St_OcC4
Reverse pushup leg lifts – L/R -- https://www.youtube.com/watch?v=LDhMbb0QaK0
Clam shells – L/R -- https://www.youtube.com/watch?v=5V-FOr3CQsw
Mr. T Press ups L/R -- https://www.youtube.com/watch?v=NqBtmjf-cLw
Single leg press up w/ kick – L/R -- https://www.youtube.com/watch?v=PXWgmAxdh_Y
Side leg lift, top leg (toe down) – L/R -- https://www.youtube.com/watch?v=aFr9aGZ98Ds