This strength training program is for every runner and especially for the trailrunner who wants to get stronger on the trails. It is a beginner to intermediate program in the gym, equipment from the gym is necessary. The program will make a progression in 20weeks from basic strength, hip stability to hypertrophy strength to power and plyometrics. It also includes the upper body as most trailrunners use poles. Every end of a phase has a transition week to the next phase, which is also the recovery week.
The program also includes:
- A progressed cardio schedule for the uphill athlete who is not in the direct area of hills/ mountains (treadmill, stairmaster, elliptical based).
- Stretch program
- Running drill program
Week planning = 3 times gymbased strength training and cardio, 1 time running drills everywhere possible, 1 time stretch workout everywhere possible.
Hope it will help you to get a better and stronger (trail)runner!
I like to coach road runners and (ultra) trailrunners of every level, from unexperienced to high elite level. As most important an athlete must be motivated and loves a challenge to reach their goals!