Scribd Logo
Upload

Welcome to Scribd!

  • 31 views

    Runner Home Strength4

    Uploaded by

    Renáta Kiss
    The document outlines a 4-week training program with exercises focused on warm-ups, workouts, and accessories for each week. Week 2 includes lateral burpees, single leg deadlifts, lateral squat jumps and other exercises done in rounds with rest periods of 30-60 seconds between. The goal for week 2 day 2 is to beat the previous week's 400m run time by doing runs, climbers, twists and other exercises for time. Week 2 day 3 has 5 rounds of overhead lunges, lateral jumps, running and other exercises with a focus on form and balance during the jumps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Runner Home Strength4

    Uploaded by

    Renáta Kiss
    31 views1 page
    The document outlines a 4-week training program with exercises focused on warm-ups, workouts, and accessories for each week. Week 2 includes lateral burpees, single leg deadlifts, lateral squat jumps and other exercises done in rounds with rest periods of 30-60 seconds between. The goal for week 2 day 2 is to beat the previous week's 400m run time by doing runs, climbers, twists and other exercises for time. Week 2 day 3 has 5 rounds of overhead lunges, lateral jumps, running and other exercises with a focus on form and balance during the jumps.

    Original Description:

    4 week

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4-week training program with exercises focused on warm-ups, workouts, and accessories for each week. Week 2 includes lateral burpees, single leg deadlifts, lateral squat jumps and other exercises done in rounds with rest periods of 30-60 seconds between. The goal for week 2 day 2 is to beat the previous week's 400m run time by doing runs, climbers, twists and other exercises for time. Week 2 day 3 has 5 rounds of overhead lunges, lateral jumps, running and other exercises with a focus on form and balance during the jumps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    31 views1 page

    Runner Home Strength4

    Uploaded by

    Renáta Kiss
    The document outlines a 4-week training program with exercises focused on warm-ups, workouts, and accessories for each week. Week 2 includes lateral burpees, single leg deadlifts, lateral squat jumps and other exercises done in rounds with rest periods of 30-60 seconds between. The goal for week 2 day 2 is to beat the previous week's 400m run time by doing runs, climbers, twists and other exercises for time. Week 2 day 3 has 5 rounds of overhead lunges, lateral jumps, running and other exercises with a focus on form and balance during the jumps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    WEEK 4

    WEEK 2 DAY 1 WEEK 2 DAY 2 WEEK 2 DAY 3


    WARM-UP: •400m easy jog • 400m easy jog • 400m easy jog
    •2x10 yards - focus on form • 2x10 yards - focus on form • 2x10 yards - focus on form
    - High knees - High knees - High knees
    - Butt kicks - Butt kicks - Butt kicks
    - A- skip - A- skip - A- skip
    - High skip - High skip - High skip
    - Lateral lunge - Lateral lunge - Lateral lunge
    - Spiderman lunge - Spiderman lunge - Spiderman lunge
    - Inchworm - Inchworm - Inchworm
    •2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all • 2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all • 2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all landings 5
    landings 5 seconds landings 5 seconds seconds

    WORK: Every 3 minutes for 6 rounds: FOR TIME: *goal: beat last week’s time 5 ROUNDS, FOR TIME:

    •10 lateral burpees over an object (R/L = 2) •400m run •20 single arm overhead lunge (hold any object, focus on keeping balance with good
    •10 single leg deadlifts (R/L = 1) •60 mountain climbers shoulder and trunk control)
    •10 lateral squat jumps (R/L = 2) •50 Russian twists •20 single leg lateral jumps (stick landing 5 seconds)
    •10 single leg squats ((R/L = 1) •50 squat jumps •200 meter run, or run up/down a set of stairs 2x
    •60 lunges with heel raise •40 RDL’s (hold a bag full of heavy books or any object)
    •400m run •25 air squats

    ACCESSORY: •Max reps single leg calf raises x2 sets • Slow bear crawl x15 each side • Max reps single leg calf raises x2 sets
    •Bulgarian split squat 4x12 each side (hold weight if able) • Plank to side plank x7 each side • Runner press 2x12 each side (hold any heavy object)
    •Max reps hip hikes off step x2 sets • Max reps abduction in side plank x2 sets each • Single leg squat to bench 3x8 each side
    •Plank with hip extension 3 x 12 each side • Max reps advanced clamshell x2 sets (modification: traditional clamshell) • Plank row (renegade row) 3x7 each side (no weight or any available object)
    •Figure 4 bridge 2x30 each side • Figure 4 bridge 2x30 each side
    DAY 1 notes: DAY 2 notes: DAY 3 notes:
    - Goal is to have 30-60 seconds of rest between rounds. If needed, - All movements are total for R and L. - Note the addition of a 5th round. If this is too taxing do 4 rounds.
    scale the time up or down (ex: every 2 min or every 4 min) - All reps are total for R and L legs (ie, 10 total lunges, jumps, etc).
    - If needed, perform two rounds of all exercises.
    - All movements are total for R and L. For deadlifts and squats, - Focus on form during all movements, especially when fatigue sets in
    complete 10 on the right leg before moving to the left - Jump up as high as you can successfully/safely stick the landing with
    - Hold landing 5 seconds; knee should be slightly bent and in line
    with the laces of your shoes.
    - Goal is to work on power for the jump, stability/balance upon
    landing.

    You might also like