Get Fast! Strength Training for Runners.

Workout #2- Runner’s circuit

 

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1- Complete 4 rounds

20 reps- Mini band hip flexor- standing knee to chest band on shoelaces

10 reps – Single leg get up (10 each leg)

10 reps- Renegade Rows

10 reps- Depth jump into broad jump

20 reps- Superman back extension

Set 2- Complete 3 Rounds

20 reps – Glute Bridge, mini band on thighs

10 reps – Reverse Lunge from riser (Goblet position, 10 reps each leg)

15 reps- Bent Over Reverse Fly

10 reps- Kettlebell High Pull

20 reps- Box Jumps

 

 

Coach K Is Away But Fit You Will Stay!!

Workout 1: The Jetsetter

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1, complete 3 rounds

20 Good-mornings ( 3 am wake up)

20 Push-ups

20 yard suitcase carry farmer’s walk (dumb bells  bells or kettle bells) x 2

20 Alternating Step Ups

20 Single arm should press (10 l/ 10 r)

20 yard suitcase carry farmer’s walk x 2

20 Glute Bridges (bar on hips)

20 Chest  Press (barbell)

20 yard suitcase carry farmer’s walk x 2

Set 2, complete 4 rounds, first round 1 minute each, second round 45 sec, third round 30 sec, forth round 20 sec. 

1 minute sprint (for the plane), 4% incline

1 minute run or box jump a low step for speed

1 minute hands on the box up and overs

1 minute mountain climbers

 

Workout #10 – Strength Training for Core

Incorporate the following two exercises (deadlift and front squat) to really develop your core strength.  Make sure to first do a dynamic warmup/ some muscle activation. Top it off with a conditioning circuit.

Part 1:

warm up/ activation:

walking lunges x 20

lunge into hamstring x 20

inch worm x 10

single leg lateral hops x 10 r/l both directions

glute bridges (band above knees) x 20

cat/cow stretch x 10

side lying thoracic rotaions x 10 r/l

scalp push-ups/ retractions x20

 Exercise:

1. Deadlift straight bar clean grip ( or start with hex bar if available)

(rest 1-2 min between sets)

1 set-Light weight x 20 reps

1 set -50% x 10 reps

6 sets- 75% x 3-5 reps

Top it off:

4 sets (no rest)

max reps of pullups (or 10 reps assisted pullups) x 3 minutes of jump rope

 

Part 2:

warm up/activation:

walking quad into toe touch stretch x20

side lunge pivot side lunge x 20

forearm to floor lunge x20

hip flexor circles x 10 r/l each direction

light weight, unweighted, or TRX I’s, Y’s. T’s x 12 each

 

Front Squat barbell (or kettlebell/ dumbbell to modify)

( rest 1-2 min between sets)

1 set-light weight x 20

1 set 50% x 10 reps

4 sets 65% x 6-8 reps

 Top it off:

4 sets (no rest)

6 chin ups (assisted if needed), on last rep hold at top 10 seconds, and lower slowly

5 single arm KB swings (each arm)

 

 

Workout #9 – Lower Body Blast

Workout #9

Lower Body Blast.

Warm Up:

lateral mini band walks, 3×20 steps right/left, band on ankles

glute bridges, 20 reps, band above knees

side lying clams, 20 reps left/right, band above knees

Workout:

Complete 3 rounds on the follow exercises in circuit:

20 Step Ups, Bar on Shouders, 10 left then 10 right

20 Russian Kettlebell Swings

20 Back Squats

20 Glute Bridges, Bar on hips

20 Box Jumps

20 Calorie Treadmill Run at 8% incline

Top it off:

3 rounds:

20 high jumpers each leg

20 single leg squat jumps each leg

20 in/out jump squats

20 bullfrogs

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Workout #8 – Interval Circuit

Workout #8

Interval Circuit.  Perform each round in the following format: work 20 seconds  hard, rest for 20 seconds.  Repeat each round 4 times. Rest only 20 seconds between rounds (rest period stays at 20 seconds through the whole workout).  Complete 1-3 times through. Finish with 4 rounds of core exercises.

 

20 seconds Back Squat or Air Squat

20 second rest

x 4 rounds

 

20 seconds Jump Rope

20 second rest

x 4 rounds

 

20 second Russian Kettlebell Swings

20 second rest

x 4 rounds

 

20 second Battling Rope Slams or Jump Rope

20 second rest

x4 rounds

 

20 seconds Push Ups

20 second rest

x4 rounds

 

20 seconds Mountain Climbers

20 second rest

x4 rounds

 

Core:

20 Russian Twist

20 bicycle crunches

20 leg raises

x 4 rounds
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Workout #7 – Hit The Track

Workout #7

Hit The Track

Let’s speed things up! Find a track and sprint the straightaway or turn for your 100 meter intervals. Perform 20 reps of the designated exercise in between each sprint.  Rest after each exercise for 1 minute (walk back to start). 

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1 mile run to warm up, increasing speed every 400 meters (quarter mile)

100 meter sprint

20 push-ups

Rest 1 minute

100 meter sprint

20 burpees

Rest 1 minute

100 meter sprint

20 situps

Rest 1 minute

100 meter sprint

20 mountain climbers

Rest 1 minute

100 meter sprint

20 jump squats

Rest 1 minute

100 meter sprint

20 jumping lunges

Recover with 1 mile slow jog to cool down.

 

Workout #6 – Partner Workout

Workout #6

Partner Workout-  call your bff (best fitness friend) and get moving!

Complete the following  exercises  in circuit as quickly as possible without losing proper form!  Do 1-3 rounds.   Rest  1 minute between rounds.    

2,000 meter row

– 500 meters on/off, one person works while other person rests

200 front squats

-25 reps on/off

20 burpee over box jumps (1 burpee then jump or step on top of plyo box, and then off the other side = 1 rep)

– 2 on/off

2 minutes of mountain climbers

– 20 seconds on/off

 

 

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Maura and Cynthia Crushing Incline Miles. 

 

 

 

 

 

 

 

Workout #5 – Go for time!

Workout #5

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Complete the following  exercises as quickly as possible without losing proper form! Record the time it takes you to finish. Do not rest between reps or exercises, only stop to rest when your muscles are so fatigued that you cannot perform the exercise properly.   

 

1000 meter row (or 1/2 mile run)

40 Wall Balls (or squats holding medicine ball)

30 Jumping Lunges holding medicine ball

20 Reverse Burpees

500 meter row (or 1/4 mile run)

40 Wall Balls

30 Jumping Lunges holding medicine ball

20 Reverse Burpees

250 meter row or (1/8 mile run)

40 Wall Balls

30 Jumping Lunges holding medicine ball

20 Reverse Burpees

 

 

 

 

Workout #2 – 20 minute AMRAP

Workout #2

20 minute AMRAP

Complete the following  exercises  in circuit as quickly as possible without losing proper form! Do as many rounds as possible in 20 minutes. Do not rest between reps or exercises, only stop to rest when your muscles are so fatigued that you cannot perform the exercise properly.   

20 Jump Squats, modify with air squats no jump

20 Push-Ups, modify by kneeling 1 knee or 2

20 Sumo Squats, back loaded, modify by using body weight only

20 Shoulder to Overhead Press, modify by doing dumbbell front raises

20 Triceps Dips from bench or box, if no box do from reverse plank on floor, modify by doing over triceps extensions using dumbbell

20 Sit ups, modify with crunches

20 Mountain climbers, 10 each leg

20 Jump Rope

 

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