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    4-Week Strength Training Recovery Plan

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    BrooksRunning
    This 4-week strength training recovery plan consists of gentle exercises done 3 times per week to help runners feel their best. Exercises target the hips, core, and shoulders using body weight. Each week progressively challenges the muscles with variations like adding weight or holds. Listen to your body and don't push through discomfort. The goal is to feel like you're working at a 6 out of 10, able to sing along to music. Make steady gains in strength, stability and endurance over the 4 weeks.

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    4-Week Strength Training Recovery Plan

    Uploaded by

    BrooksRunning
    308 views6 pages
    This 4-week strength training recovery plan consists of gentle exercises done 3 times per week to help runners feel their best. Exercises target the hips, core, and shoulders using body weight. Each week progressively challenges the muscles with variations like adding weight or holds. Listen to your body and don't push through discomfort. The goal is to feel like you're working at a 6 out of 10, able to sing along to music. Make steady gains in strength, stability and endurance over the 4 weeks.

    Original Description:

    Learn how to use strength training to help you recover

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    This 4-week strength training recovery plan consists of gentle exercises done 3 times per week to help runners feel their best. Exercises target the hips, core, and shoulders using body weight. Each week progressively challenges the muscles with variations like adding weight or holds. Listen to your body and don't push through discomfort. The goal is to feel like you're working at a 6 out of 10, able to sing along to music. Make steady gains in strength, stability and endurance over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    308 views6 pages

    4-Week Strength Training Recovery Plan

    Uploaded by

    BrooksRunning
    This 4-week strength training recovery plan consists of gentle exercises done 3 times per week to help runners feel their best. Exercises target the hips, core, and shoulders using body weight. Each week progressively challenges the muscles with variations like adding weight or holds. Listen to your body and don't push through discomfort. The goal is to feel like you're working at a 6 out of 10, able to sing along to music. Make steady gains in strength, stability and endurance over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    4-WEEK STRENGTH TRAINING RECOVERY PLAN

    DEDICATE AT LEAST 3 TIMES PER WEEK

    To help feel your best, dedicate four weeks to this strength training recovery plan, performing the below workouts at
    least three times per week. They are short, sweet, and gentle enough to do as a part of your warm-up or cool-down
    routine. They are also perfect for active recovery days — those times when you aren't running or cross-training but feel
    like your body could use some TLC.

    LISTEN TO YOUR BODY


    STRENGTH!

    Each exercise has a recommendation for the number of reps and sets to do, but more important than hitting a quota is
    listening to your body and giving it what it needs (even if that's a break). That's what running recovery is all about.
    Ideally, during each move, you should feel like you're working at about a six out of 10 on the rate of perceived exertion
    (RPE) scale. At a six, you're working, you're moving, but you could still easily sing along to your favorite Spotify station.
    READY, SET,

    If any exercise starts to feel more challenging than that, take a break, regroup, and try doing
    fewer reps during your next set.

    MAKE STEADY PROGRESS

    From week to week, you'll gently build strength, stability, and endurance by progressing each of your moves.
    And, of course, you'll improve your running workout recovery.

    Let's get started!


    4-WEEK STRENGTH TRAINING RECOVERY PLAN

    WEEK 1
    Start out with gentle moves that use your body weight to activate and fortify your hips, core, and shoulders.

    GLUTE BRIDGE DEAD BUG SPLIT SQUAT

    If you have one, loop a mini band Get on your hands and knees with your Stand with your feet about double
    around your knees and lie face-up shoulders directly over your wrists. shoulder-width apart, toes turned out
    with your back, hips, and feet flat Without letting your torso sway, slightly, and your arms straight in front
    on the floor. Brace your core, then extend one arm in front of you until it's of you for balance. Push your hips back
    press through your heels and parallel with the floor. Pause, then behind you and bend one knee,
    squeeze your glutes to raise your lower your hand back to the floor. Do lowering to that side as far as possible.
    hips toward the ceiling until your all reps, then switch sides. (If this feels Focus on sitting back so your weight is
    torso forms a straight line. The band "too easy," you're likely sitting back in your heel. Pause, then press through
    will try to pull your knees toward into your hips. Make sure your your bent leg's heel to stand back up.
    each other. Don't let it. shoulders stay over your hands and Keep your feet in place at all times. Do
    your hips stay over your knees.) all reps, then switch sides.

    Do three sets of 8–12 reps, Do three sets of 8–12 reps per Do three sets of 8–12 reps per
    resting 30–90 seconds side, resting 30–90 seconds side, resting 30–90 seconds
    between sets. between sets. between sets.
    4-WEEK STRENGTH TRAINING PLAN
    RECOVERY
    FOR RUNNERS
    PLAN

    WEEK 2
    Now that you have the basics down, build on them with these progressions.

    GLUTE BRIDGE WITH HOLD SINGLE-SIDE ARMS-ONLY GOBLET SIDE SQUAT


    BIRD DOG WITH WEIGHT

    Once your hips are fully raised, Do the exercise with a light Instead of extending your arms
    hold the position for three to item, such as a two-pound out in front of you for balance,
    five seconds. Focus on keeping hand weight or bean bag, in hold a weighted object such as
    your glutes squeezed. your working arm's hand. a dumbbell against your chest.

    Do three sets of 8–12 reps, Do three sets of 8–12 reps per Do three sets of 8–12 reps per
    resting 30–90 seconds side, resting 30–90 seconds side, resting 30–90 seconds
    between sets. between sets. between sets.

    REMEMBER!
    If any exercise starts to feel more challenging than that, take a break, regroup, and try doing
    fewer reps during your next set.
    4-WEEK STRENGTH TRAINING PLAN
    RECOVERY
    FOR RUNNERS
    PLAN

    WEEK 3
    This week ups the work on your body's stabilizer muscles.

    GLUTE BRIDGE BIRD DOG GOBLET SIDE LUNGE


    MARCH

    Get on your hands and knees without


    Rise into a glute bridge. Instead of keeping your feet
    any weight. Then, in addition to raising
    Then, holding this position, wide at all times, start with your
    one arm in front of you, raise the
    raise one heel and then the feet together. For each rep,
    opposite leg behind you. At the top, your
    other as if you're marching. take a giant step to that side.
    body should form one long, straight,
    Try to keep your hips up and Then, bring your feet back
    non-wobbly line. Keep your shoulders
    stationary (no wobbling!) together as you stand up.
    over your wrist and hips over your knees.
    with each rep.
    Do all reps, then switch sides.

    Do three sets of 8–12 reps per Do three sets of 8–12 reps per Do three sets of 8–12 reps per
    side, resting 30–90 seconds side, resting 30–90 seconds side, resting 30–90 seconds
    between sets. between sets. between sets.

    NOTES
    4-WEEK STRENGTH TRAINING PLAN
    RECOVERY
    FOR RUNNERS
    PLAN

    WEEK 4

    GLUTE BRIDGE HOLD WITH BIRD DOG WITH WEIGHT DUMBBELL SIDE LUNGE
    EXTERNAL ROTATION

    Get into a raised glute bridge. Then,


    press your knees out to the sides Do the arms-and-legs bird Rather than hold one dumbbell

    away from each other, pause, then dog with a light weight or against your chest, hold one in

    bring your knees back in line with your object in your working each hand and let your arms fall

    feet. Your legs should look like a arm's hand. Do all reps, to your sides. Your palms should

    butterfly flapping its wings. Keep your then switch sides. face your body at all times.

    hips raised the entire time.

    Do three sets of 8–12 reps, Do three holds, resting Do three sets of 8–12 reps per
    resting 30–90 seconds 30–90 seconds side, resting 30–90 seconds
    between sets. between sets. between sets.

    NOTES
    4-WEEK STRENGTH TRAINING RECOVERY PLAN

    WEEK 1 WEEK 2 WEEK 3 WEEK 4


    GLUTE BRIDGE HOLD WITH
    GLUTE BRIDGE GLUTE BRIDGE WITH HOLD GLUTE BRIDGE MARCH
    EXTERNAL ROTATION

    SINGLE-SIDE ARMS-ONLY
    ARMS-ONLY BIRD DOG BIRD DOG BIRD DOG WITH WEIGHT
    BIRD DOG WITH WEIGHT
    LEFT RIGHT LEFT RIGHT LEFT RIGHT LEFT RIGHT

    SIDE SQUAT GOBLET SIDE SQUAT GOBLET SIDE LUNGE DUMBBELL SIDE LUNGE

    LEFT RIGHT LEFT RIGHT LEFT RIGHT LEFT RIGHT

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