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Workout - Sheet - Distance Runners Strength Training Weeks 1-2 - 1507565457447 PDF
Workout - Sheet - Distance Runners Strength Training Weeks 1-2 - 1507565457447 PDF
Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Rest Interval
Build Up Running - 60 to 80 meters (2-3 reps) Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time
Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Rest Interval
Build Up Running - 60 to 80 meters (2-3 reps) Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time
30.0 to 40.0 10 reps in 10 sec 60 sec Keep a steady Set 1 None 6 reps (5 sec down) each 60 sec
the hip flexor -
Set 1
5 second
30.0 to 40.0 10 reps in 10 sec 60 sec pace None 6 reps (5 sec down) each 60 sec count on way
down
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time
30.0 to 40.0 10 reps in 10 sec 60 sec Keep a steady Set 2 None 6 reps (5 sec down) each 60 sec
the hip flexor -
Set 2
5 second
30.0 to 40.0 10 reps in 10 sec 60 sec pace None 6 reps (5 sec down) each 60 sec count on way
down
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
Set 1
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time
Set 2
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time
Set 3
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec