World Class Strength Training Program

Add a weight training and mobility program targeted specifically to strengthen and stretch key muscles necessary for better running mechanics. For 16 years, Carrie Lane has been writing strength training programs for elite track and field athletes of all disciplines. She also teaches a strength coaching certification specific to track and field athletes and coaches. You can pair this program with any running plan you are following. In this 6-week program, the calculated timing of the lifting and mobility sessions match your running workouts. The plan includes 4 days per week with workouts ranging from 20-45 minutes. The plan also includes 2 additional optional days each week. Features of the World Class Strength Training Plan: 1. Can accompany any training plan 2. Each workout indicates which type of run workout you can match with this auxiliary session. 3. Progressive program that targets mobility, strength, posture in runners 4. Each workout contains accompanying videos of exercises 5. Each week includes 4 workouts with 2 additional optional workouts for those with more time. 6. Each lifting or mobility session targets key concepts in running mechanics, such as glute activation, hip extension, and eccentric and reactive strength 7. You will need: a bench or step, small dumbbells or a barbell, a medicine ball

Sample Day 1
Glute Activation

Running workout: This workout should accompany a running workout that has some faster intervals.
JUMP CIRCUIT
Jump 2x8 for each direction indicated:
DL hops fwd
DL hops bkwd
Dynamic step ups R/L
DL hops fwd/bkwd R/L
DL hops lateral R/L
WEIGHT CIRCUIT
Perform each exercise 2x8:
DB lunges R/L
DB bench press
Seated Russian twists R/L
Lateral step ups R/L
Cable or DB rows
OH oblique crunches R/L

Sample Day 2
Posture and Restoration

Running workout: This light circuit should accompany an easy day or a day off from running.

Perform each exercise for 10 seconds then take 20 seconds rest
Go through entire circuit 2 times:
90-90 Chair breathing
Wall sits
Kneeling bows
Supermans
Wall sits with arm slides
Stretch loop monster walks R
Stretch loop monster walks L
Bar hangs

Sample Day 3
Mobility

Running workout: This is another light circuit that should accompany an easy day or a day off from running.

Perform each exercise x 8 reps per R and L side:

Leg swings fwd/bkwd
Leg swings lateral
Hurdle trail leg fwd
Hurdle trail leg bkwd
Table reach-through
Hip internal rotation
Seated IT band
Walking foot grab
Walking knee hug
Scorpions

Sample Day 4
Lateral movement, glute activation

Running workout: These activities should accompany a running workout that has some faster intervals.
Perform each exercise 2 x 10m:
A-position (bent leg) lateral walks R
A-position (bent leg) lateral walks L

Can-can (straight leg) walks R
Can-can (straight leg) walks L
Side shuffle R
Side shuffle L

Perform each exercise 2x8:
Lateral dynamic step up
MB chest pass R
MB chest pass L
DL hops to the R
DL hops to the L

Sample Day 5
OPTIONAL: Posture and Restoration

Running workout: This light circuit should accompany an easy day or a day off from running.

Perform each exercise for 10 seconds then take 20 seconds rest
Go through entire circuit 2 times:
90-90 Chair breathing
Wall sits
Kneeling bows
Supermans
Wall sits with arm slides
Stretch loop monster walks R
Stretch loop monster walks L
Bar hangs

Sample Day 6
OPTIONAL: Mobility

Running workout: This is another light circuit that should accompany an easy day or a day off from running.

Perform each exercise x 8 reps per R and L side:

Leg swings fwd/bkwd
Leg swings lateral
Hurdle trail leg fwd
Hurdle trail leg bkwd
Table reach-through
Seated internal rotation
Seated knee rotation *
Seated IT band
Walking foot grab
Walking knee hug
Scorpions

Sample Day 8
Glute Activation

Running workout: This workout should accompany a running workout that has some faster intervals. Perform each exercise 2x8: DB lunges R/L DB bench press Seated Russian twists R/L Lateral step ups R/L Cable or DB rows OH oblique crunches R/L Jump 2x8 for each direction indicated: DL hops fwd DL hops bkwd Dynamic step ups R/L DL hops fwd/bkwd R/L DL hops lateral R/L

Carrie Lane
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Peak Energy Performance Therapy

As a professional track and field coach and avid alpine climber, I have trained World Championships medalists, Olympic finalists, dozens of NCAA All Americans, and 4 National Champions. I will use the same balanced, methodical training approach with you that I have used with my elite power and endurance athletes. I am a former university track and field coach (Universities of Virginia and Nebraska) and a USA National Team coach for 3 World Track and Field Championships Teams.