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By Red Hammer Rehab / June 01, 2022

sample strength training program

30 minutes to a stronger runner

Strength routine for runners:
(this is NOT an exhaustive list of all the best lifts for runners, but does do a good job of challenging multiple planes of movement plus addressing a couple big lifts to get stronger legs and glutes and back. Shoot for 2x/ week with this routine.

Running EMOM:
Run strength EMOM (every minute on the minute: start a stopwatch, at each minute, switch to the other side or the next exercise. When you get to the last exercise, go back to the beginning)

side lying plank (with leg lift) Right
side lying plank (with leg lift) Left
https://www.youtube.com/watch?v=ZR84WQVhdIE
OR
banded toe taps Right
banded toe taps Left
https://www.youtube.com/watch?v=fIPgv73d0gU

reverse step down Right
reverse step down left
https://www.youtube.com/watch?v=KTA7h9bJ4V8
OR
single leg deadlift Right
Single leg deadlift Left
https://www.youtube.com/watch?v=84hrdsHgDuQ&t=130s

Pallof press Right
Pallof press Left
https://www.youtube.com/watch?v=JtMok3ON0lQ
OR
Chaos pallof press to each side
https://www.youtube.com/watch?v=aCAv2_3Bas0

Reverse plank
https://www.youtube.com/watch?v=ZNAxdJ6Bt00
OR
banded SLR
https://www.youtube.com/watch?v=KYb6M2mvtAU&list=PLVD4umAhljU9mq3csn_OulWVJaMkwRRHJ&index=4

45 seconds on, 15 seconds off each exercise for a total of 14 minutes

Above is a great first half of the workout routine. Rest an honest 3 minutes, then follow with emphasis on 1 of the following lifts:
Squat: https://www.youtube.com/watch?v=U3HlEF_E9fo&t=95s
Romanian Deadlift: https://www.youtube.com/watch?v=ytGaGIn3SjE&t=421s (key difference vs. regular deadlift https://www.youtube.com/watch?v=4usyq_IHdkg&t=24s, do the Romanian version at first is recommended, but the conventional deadlift is an amazing full body load)
Bulgarian split squat:https://www.youtube.com/watch?v=-4LVK1crLSw&t=345s
Weighted hip thrust: https://www.youtube.com/watch?v=Zp26q4BY5HE

First 2 months: shoot for 3 sets of 15 with 5 reps in reserve (so if I said actually you have to do 21, you would say, you could do 20, but not 21). You can often figure out what this is using a 1 rep max calculator. On your first day, on the last set, go for an As Many Reps As Possible (AMRAP) round and see how many you can do with whatever weight you chose. Then use this calculator to help dial in roughly how much weight you should do to only have about 5 reps in reserve:
https://strengthlevel.com/one-rep-max-calculator
(just know that if you crank out a LOT of reps, this becomes less accurate the more reps you get, so hitting more than 25-30 reps means you need to try again some other day).

After 2 months: shoot for 2-3 sets of 8-10 reps at 2-3 reps in reserve to shoot for a bit more of a strength gain with some hypertrophy. If you are new to this kind of intensity with your strength programs, I recommend one 2 month session here. After this…

Think about the 35 rule: 3-5 sets of 3-5 reps with 3-5 minutes rest at a load that feels like there is 1 rep in reserve. This is a great place to build pure muscular strength with less likelihood of adding a lot of bulk. This should be the bulk of the strength work on a key lift each session. The low reps total (4x 3 reps is only 12 total reps), leaves your muscles strained (as in challenged, not injured)  and therefore stimulated for responding by getting stronger, without too much load and fatigue overall so you can hit the big mileages in your running program.

Rotate throught about 2 months of each set of paramters for the big lift (3x15, 3x 8-12, 3-5x3-5).
 

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