HP3 Spine Strength: Home
Get strong for the Spine with nothing more than your bodyweight, a rucksack and a set of bands.
Who it is for. Anyone following an HP3 Montane Spine running plan who trains at home or on the road and wants strength work that fits around the running without a gym.
What you need. Your bodyweight, a loaded rucksack (we show you how to load it with water bottles), an optional light dumbbell or kettlebell, and a set of resistance bands, available in the HP3 store. Nothing else.
Why it matters. The Spine is not a strength event, but it punishes specific weaknesses across days on the hill. This plan builds the seven things that keep you moving: load-carriage endurance for the pack, the hip and adductor strength to haul your feet out of bogs, the eccentric leg strength to protect your quads on long descents, ankle and foot resilience for rough ground, a trunk that holds posture under weight, the upper-body endurance to drive your poles, and the robustness to soak up the running volume injury-free.
What you get. Two short sessions a week onto your plan's strength days · full Base/Build/Peak/Taper progression that rises and falls with your running · every exercise named and explained with sets, reps and loading per phase (progressing through tempo, single-leg variations and rucksack weight, no gym needed) · a ready-made warm-up · a Strength Capacity Test at three points to track gains and catch imbalances.
The bands. A handful of movements use bands — we recommend the HP3 band set from the HP3 store for the right tensions.
Going further. A stubborn imbalance or plateau on testing is the moment a personalised programme takes you further — book a 1:1 HP3 S&C review when ready. v🏠 HP3 Spine Strength: Home
Get strong for the Spine with nothing more than your bodyweight, a rucksack and a set of bands.
Who it is for. Anyone following an HP3 Montane Spine running plan who trains at home or on the road and wants strength work that fits around the running without a gym.
What you need. Your bodyweight, a loaded rucksack (we show you how to load it with water bottles), an optional light dumbbell or kettlebell, and a set of resistance bands, available in the HP3 store. Nothing else.
Why it matters. The Spine is not a strength event, but it punishes specific weaknesses across days on the hill. This plan builds the seven things that keep you moving: load-carriage endurance for the pack, the hip and adductor strength to haul your feet out of bogs, the eccentric leg strength to protect your quads on long descents, ankle and foot resilience for rough ground, a trunk that holds posture under weight, the upper-body endurance to drive your poles, and the robustness to soak up the running volume injury-free.
What you get. Two short sessions a week onto your plan's strength days · full Base/Build/Peak/Taper progression that rises and falls with your running · every exercise named and explained with sets, reps and loading per phase (progressing through tempo, single-leg variations and rucksack weight, no gym needed) · a ready-made warm-up · a Strength Capacity Test at three points to track gains and catch imbalances.
The bands. A handful of movements use bands — we recommend the HP3 band set from the HP3 store for the right tensions.
Going further. A stubborn imbalance or plateau on testing is the moment a personalised programme takes you further — book a 1:1 HP3 S&C review when ready.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.