Micro-dosed, 6-week Strength Endurance Programme.
Training Focus: Strength Endurance and Injury Prevention for Runners.
Frequency(session/week): 4 sessions
Session Duration: 30 minutes
Ability: Beginner-Intermediate
Equipment: Dumbbells, Resistance bands.
Session breakdown: Mobility, Pre-hab, Plyometrics, Fundamental strength exercises for running, Core.
What is micro-dosing?
Micro-dosing in Strength and Conditioning refers to breaking strength training volume into smaller, more frequent, time effective sessions, rather than completing large traditional workouts.
Why is this approach useful to endurance athletes?
1. Reduces neuromuscular fatigue, reducing interference with endurance training.
2. Athlete can maintain technical quality.
3. Improves consistency and adherence.
4. Still effective in providing sufficient stimulus for strength, power and injury prevention when programmes are progressive.
If you are and endurance athlete wanting to introduce strength training into your training calendar, in a time efficient manner, this programme is for you. Each session will focus on developing strength and technical proficiency across fundamental movement patterns, that contribute to running performance. Sessions will be progressive over the 6 week block, challenging you to increase the weight you are lifting and time you are working for, in order to influence strength, power and lower limb capacity adaptations.
There is also guidance around what % of 1RM you should be working at in order ensure the desired physical quality is being targeted.
At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist and strength and conditioning coach. As the team HP3 strength and conditioning coach my speciality lies with helping endurance athletes, of all abilities, incorporate strength sessions into busy training schedules.