Strength Training | Total Running Solution

TRS Program

I have curated and developed a comprehensive program that you can follow below.

Strength Workout

Bulgarian Split Squats: 2 sets of 8-12

Standing Clams w/Bands 2 sets of 10-15

https://www.youtube.com/watch?v=QQPuVvbmGWw

Sit to Stand- 2 sets of 8-12

Focus on lowering as slow as possible

Copenhagen Planks: 2 sets of 8-12

https://www.youtube.com/watch?v=IDooEYdhH4U

Hamstring Bridge on bench: 2 sets of 10-15

https://www.youtube.com/watch?v=cWiHUKPNYHk

Calf raise circuit: straight and bent leg (with weights) 2 sets of 10-15

Nordic Hamstring Curls: 2-3 sets of 5

Pogo Hops- 2 sets of 30 to start. Add 5 each week until you get to 50 then switch to single leg (25 to start)

Band Walks- 20 around knee, 20 around ankles (1-2 sets)

Swiss Ball Planks w/mountain climber- 1-2 sets of 12 on each leg

Performance Running Exercises - Mountain Climbers

Reverse Nordic’s-2 sets of 8

https://www.youtube.com/watch?v=cmYH8Km-iIk

Standing hip abduction with band-2 sets of 8-15

https://www.youtube.com/watch?v=qBqKuEQl9sI

Side plank with leg lift-2 sets of 8-12

https://www.youtube.com/watch?v=ZZkgopVBPMg

Runners touch- 2 sets of 8-12

Performance Running Exercises - Runner Touch

Medball March- 2 sets of 8-12 each leg

Performance Running Exercises - Hot Salsa

Bridges-2 sets of 8-15

If any of the exercises get too easy, add a third set or increase the weights they are using, especially for the calf raises, Bulgarians, and the sit to stand (progressive overload!). Also make them use stronger bands as they go on for the clams, hip abductions, and band walks
Rest 30 seconds to a minute in between sets