Are you a runner struggling with running hills or lack that burst
of power needed to stick with the pack? If so, try incorporating these two
strength workouts into your training to build strength and power. Continue with your normal running routine and allow 1-2 days of rest between these workouts. If you have been running regularly, you can include one of these workouts the day before your Tempo run and one workout the day before your Long run.
Make sure with both of these workouts that you warm up for 10-15 min.
with 5 min. of easy jogging followed by some movement prep exercises such as
10 min.Forward lunge with a twist Jumping jacks Inverted hamstring stretch Knee hugs Med Ball good mornings Planks with alt. arm lifts
#1: 45-60 min Complete all strength exercises one after the other in a circuit
format. Perform 3-4 sets of 8-10 reps with 20-30 sec rest between
exercises and 1-2 min rest between sets. Then complete 2-3 sets of the
two core exercises. Strength Bulgarian Lunge DB RDL to Bent-Over Row Alt. 1-Arm DB Bench Press Alt. DB Hammer Curls TRX Triceps Press DB Side Lunge to Clean to 1-Arm Press (the side you lunge to is
the arm you press overhead)
Core Bicycle Crunches Plank with Alt. Opposite Leg/Arm Lifts
#2: 45 min Perform 2 sets of each Strength Superset (1a,1b and 2a,2b).
Rest 30 sec between each set and 60 sec between each pair of exercises.
For all others (3-5) perform in a circuit format one afer the other. Rest 30-60 sec between sets. Perform 15-20 reps for all exercises except the X-Band Walks (8
reps) and Suitcase Deadlift (10 reps). For the core exercises perform 3 sets of 10 reps each. Strength 1a. TRX 1-Leg Squats 1b. Split Lunge Jumps REST 1 MIN 2a. KB RDL 2b. Back Extensions REST 1 MIN 3. X-Band Lateral Walks (using a superband (.5" - 1") 4. Stiff-Arm Pulldowns (using a straight bar) 5. DB Suitcase Deadlift (like a regular deadlift, but only lifting
1 DB) REST 30-60 SEC Core 6. Hanging Knee Raises 7. Med Ball Chops 8. Anti-Rotation Crunches
Make sure to cool down 5-10 min with some foam rolling and