This plan (2hrs per week) was designed to be used in accordance with a run program. The sessions can be completed pre run and used effectively as a warmup/activation session for advanced runners when completed without weights.

The plan is perfect for any runner looking to incorporate some Strength & Conditioning work to increase run power and prevent injury. What's even better is that this programme is designed to be completed alongside run training with minimal impact on your runs.

The plan was used successfuly to produce numerous National XC titles and a European U23 Silver medal.

The focus of this plan is on developing good strength and posture through the run stride. This allows for a better maintenance of run form while fatigued. It is specifically structured to make the individual more resilient to fatigue and chronic injuries. The plan focuses on developing symmetry to compliment the repetitive nature of running. In addition, the core and other stabilising muscles are utilised in specific ways to transfer over to the run stride.

A mobility section is incorporated to ensure good postural strength and ranges of motion are maintained.

The plan has two parts allowing for it to be used over longer periods (Up to 12 weeks). All exercises can be scaled accordingly but only require resistance band and some modestly weighted dumbbells, making it suitable for pre track or home based sessions.

This program is supported via email and exercise demo videos are available on request.

Questions?

Please visit hamilton sport.com
For plan support or questions email Ross@hamiltonsport.com