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Aspire2 Strength Training for Runners: 12 Month Video Series_JANUARY

Browse More Plans

Aspire2 Strength Training for Runners: 12 Month Video Series_JANUARY

Author

Jo Wood

All plans by this Coach

Length

5 Weeks

Plan Description

Welcome to the Aspire2 Twice Weekly Strength Training Program for Runners.

For roughly the price of a coffee (~$5) each week, this month-to-month program provides a year of balanced run-specific Strength Training. Shift YOUR running up a gear with improved strength!

For an OVERVIEW of the Strength Training Program for Runners, watch this video:

Whether you're a beginner or experienced Athlete; you run road or trail; and target distances from 5K, 10K, (half marathon) 21K, (marathon) 42K, 50K ultramarathons, 100K ultramarathons, 100 miles, 200 miles or 500K+ multi-day ultras or stage races, this program is for you!

Benifits include:

1. Enhanced running performance
2. Accelerated recovery after training & racing
3. Minimised injury risk.

To hear Athletes share their experiences of the Aspire2 Strength Training Program and how it’s benefited their running, watch this TESTIMONIALS video. All these Athletes have unique training histories, experiences and goals, so there's something here for YOU, whatever you are on YOUR running journey.

How the Program works: you'll perform Program A and Program B one time each per week (3-4 days apart), every week of the month. Twice weekly strength training perfectly balances your goal of achieving consistent strength gains, whilst leaving ample time in your week for the most important activity: RUNNING!

I'll show you how to start 'exactly where you are' and ways to make tangible fitness progress, week-on-week.

Then, before your fitness plateaus (or you get bored), we'll switch to 2 new strength programs for the subsequent month. Consistently training twice-weekly in this way, month-to-month, will set you up for your best running year yet!

Aspire2 offers Customised Run Coaching, Strength Training for Runners Videos and Group Strength Classes (Sydney). Learn MORE ABOUT ASPIRE2 in this video:

For a glimpse of what to expect in each 1-hour Aspire2 Strength Training Video for Runners, Watch this DEMO VIDEO:


Strength Programs from each Video can be performed at home or your gym, using either body weight or dumbbells, kettlebells, resistance bands and/or weighted balls. If you don't have access to gym equipment, substitutes can be found around the home/garage.

What are you waiting for? Let's use Strength Training to ensure YOU meet your running potential. Progress via Process...and STRENGTH!

How it Works

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Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

January A_Strength Program for Runners

Strength01:00:00
Welcome to your 1-hour guided Strength-Training for Runners Video.

The WEBLINK for the 1-hour video is in 'Pre-activity comments' below.

Before beginning, please watch the Intro Video (4:04 min; WEBLINK in 'Pre-activity comments' below) to ensure you get the most out of your program.

PROGRAM BREAKDOWN
- Dynamic warm-up.

MAIN STRENGTH SET:

- 5 x superset pairs.
- Perform 3 sets of each superset (i.e. exercise A, immediately followed by exercise B, and back to A again, etc) without rest.
- Then, proceed to next superset.

1A. Goblet squat (BW/DB/KB) x 12 reps (3 sets).
1B. Bent-over row (DB/KB) x 12 reps (3 sets).
2A. Walking lunges with arms overhead (BW/DB/KB) x 20 steps (3 sets).
2B. R-band chest press (back towards R-band anchor point) x 12 reps (3 sets).
3A. S/L deadlift: LEFT (BW/DB/KB) x 12 reps (3 sets).
3B. S/L deadlift: RIGHT (BW/DB/KB) x 12 reps (3 sets).
4A. R-band Pallof press (LEFT side of body facing R-band anchor point) x 12 reps (3 sets).
4B. R-band Pallof press (RIGHT side of body facing R-band anchor point) x 12 reps (3 sets).
5A. Jump (plyometric) lunges (BW) x AMRAP (3 sets).
5B. Skipping (skipping rope) x AMRAP (3 sets).

CORE SERIES:

- Set of 4 exercises (A-D) performed for 30 sec each; with 10 sec transition time between exercises; no other rest between each set.
- Perform 4 sets.

A. Side plank PULSE: LEFT x 30 sec (3 sets).
B. Side plank PULSE: RIGHT x 30 sec (3 sets).
C. Glute bridge HOLD: LEFT x 30 sec (3 sets).
D. Glute bridge HOLD: RIGHT x 30 sec (3 sets).

- Static cool-down.

ABBREVIATIONS:

- AMRAP = as many reps as possible
- BW = body weight
- DB = dumbbell
- KB = kettlebell
- R-band = resistance band
- S/L = single-leg
- sec = seconds
Details
Tuesday

No Planned Workouts

No content
No detail
Wednesday

No Planned Workouts

No content
No detail
Thursday

January B_Strength Program for Runners

Strength01:00:00
Welcome to your 1-hour guided Strength-Training for Runners Video.

The WEBLINK for the 1-hour video is in 'Pre-activity comments' below.

Before beginning, please watch the Intro Video (4:04 min; WEBLINK in 'Pre-activity comments' below) to ensure you get the most out of your program.

PROGRAM BREAKDOWN
- Dynamic warm-up.

MAIN STRENGTH SET:

- 5 x superset pairs.
- Perform 3 sets of each superset (i.e. exercise A, immediately followed by exercise B, and back to A again, etc) without rest.
- Then, proceed to next superset.

1A. Squat with shoulder touches (BW/DB/KB/slam ball) x 10 reps (3 sets).
1B. D/L calf-raises (floor/step) (BW/DB/KB) x 12 reps (3 sets).
2A. Squat with shoulder touches (BW/DB/KB/slam ball) x 10 reps (3 sets).
2B. D/L calf-raises (floor/step) (BW/DB/KB) x 12 reps (3 sets).
3A. R-band row (R-band around bar/anchor point; stand facing anchor point) x 12 reps (3 sets).
3B. Chest throw (Slam ball) x 12 reps (3 sets).
4A. Reverse lunge (LEFT) (BW/DB/KB) x 12 reps (3 sets).
4B. Reverse lunge (RIGHT) (BW/DB/KB) x 12 reps (3 sets).
5A. S/A biceps curl: LEFT (DB/KB) x 12 (3 sets).
5B. S/A biceps curl: RIGHT (DB/KB) x 12 (3 sets).

CORE SERIES:

- Set of 4 exercises (A-D) performed for 30 sec each; with 10 sec transition time between exercises; no other rest between each set.
- Perform 4 sets.

A. Sit-up twist to alternating sides x 30 sec (3 sets).
B. Plank-wrap: LEFTx 30 sec (3 sets).
C. Plank-wrap: RIGHT x 30 sec (3 sets).
D. Plank-saw x 30 sec (3 sets).

- Static cool-down.

ABBREVIATIONS:

- BW = body weight
- DB = dumbbell
- D/L = double-leg
- KB = kettlebell
- R-band = resistance band
- S/A = single-arm
- sec = seconds
Details
Friday

No Planned Workouts

No content
No detail
Saturday

No Planned Workouts

No content
No detail
Sunday

No Planned Workouts

No content
No detail

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
02:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Strength Strength
02:00:00 01:00:00

Training Load By Week


Jo Wood

Aspire2
  • Level 3 Run Coach (Athletics Australia: High Performance; Middle & Long; Trail & Ultra)
  • Training Peaks Level 2 Coach
  • Cert IV Personal Trainer
  • PhD Immunology (Imperial College, London)
  • BSc Biochemistry (Hons) (Birmingham University, UK)

Aspire2 will take your running to the next level with:

  1. Customised Online Run Coaching
  2. 'Strength-Training for Runners' 12-month Video Series
  3. Group Strength-Training Classes for Runners (Sydney)

Run to your Potential; Progress via Process: Strength

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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