GMU Distance Summer Resistance Training

Duration: 12 Weeks

Summary: Resistance Training for the summer will consist of 2 distinct phases, circuit
training and standard training. Circuit training will be broken down into two sub-phases,
Overview: each utilizing different resistance and slightly different formats.
Structure Of Training Weeks 1-6: Bodyweight only (for repetitions). Can be completed anywhere.
Circuit
Training Weeks 7-8: Light resistannce (for time). Can use any light weights available.
Standard Weeks 9-12: Gradual increase in resistance. Will require some equipment.
Training

Our goal for resistance training for the summer is to generally strengthen all muscles, tendons, and ligaments. We
also want to address movement patterns and muscles that are not as common in running but will help with injury
prevention and developing a well rounded base of fitness.
 GMU Distance Circuits (Weeks 1-6)
Name:
Date: Instructions: Complete 2 of the 3 circuits each week. You may choose which two you complete, making sure to hit all 3 evenly.
You have 30 seconds to move between exercises, 2:00 between Rounds.
These exercises are all bodyweight
Week 1 Week 2 Week 3 Week 4 Week5 Week 6
Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2 Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2
1. Hands Overhead Squat 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
2. Pushup 10/ 10/ 10/ 10/ 10/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
3. Bulgarian Split Squat (ea. Leg) 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
4. Inverted Row 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
5. Jump Squats 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
Circuit A
6. Bent Knee Sit Up 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
7. Supermans 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
8. Calf Raises 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
9. Single Leg Glute Bridge (ea. Leg) 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
10. Plank :80 :80 :60 :60 :60 :90 :90 :120 :120 :80 :80 :80 :150 :150
Week 1 Week 2 Week 3 Week 4 Week5 Week 6
Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2 Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2
1. Inchworms+pushup 5/ 5/ 5/ 5/ 5/ 7/ 7/ 6/ 6/ 7/ 7/ 7/ 8/ 8/
2. Hands on Bench Pushup 10/ 10/ 10/ 10/ 10/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
3. Backwards Walking Lunge 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
4. Chinup 5/ 5/ 5/ 5/ 5/ 6/ 6/ 5/ 5/ 6/ 6/ 6/ 7/ 7/
5. High Knee's in place 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
Circuit B
6. Crunches 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
7. Alt. Arm/ Alt. Leg Supermans :60ea. :60ea. :45 ea. :45 ea. :45 ea. :70ea. :70ea. :80ea. :80ea. :70ea. :70ea. :70ea. :90ea. :90ea.
8. Jumping Jacks 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
9. Single Leg Squat to Bench 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
10. Around the World Plank :10ea. :10ea. :10ea. :10ea. :10ea. :15 ea. :15 ea. :15 ea. :15 ea. :10ea. :10ea. :10ea. :20ea. :20ea.
Week 1 Week 2 Week 3 Week 4 Week5 Week 6
Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2 Round 1 Round 2 Round 1 Round 2 Round 3 Round 1 Round 2
1. Squat to Parallel 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
2. Pushup 10/ 10/ 10/ 10/ 10/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
3. Walking Lunge 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
4. Pullup 5/ 5/ 5/ 5/ 5/ 6/ 6/ 5/ 5/ 6/ 6/ 6/ 7/ 7/
5. Jump Squats 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
Circuit C
6. V-up 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
7. Superman Hold :80 :80 :60 :60 :60 :90 :90 :120 :120 :80 :80 :80 :150 :150
8. Single Leg Calf Raise (ea. Leg) 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
9. Single Leg Step Up (ea. Leg) 20/ 20/ 15/ 15/ 15/ 12/ 12/ 15/ 15/ 12/ 12/ 12/ 10/ 10/
10. Side Plank (ea. Side) :60ea. :60ea. :45 ea. :45 ea. :45 ea. :70ea. :70ea. :80ea. :80ea. :70ea. :70ea. :70ea. :90ea. :90ea.
 GMU Distance Circuits (Weeks 7-8)
Name:
Date:
Instructions: These circuits are weighted. Use light dumbells or any kind of resistance you have access to.
Choose 2 out of 3 each week.
Perform exercises 1-5 for 3 rounds, then perform exercises 6-10 for 3 rounds.
Example: In order you would perform 1, 2, 3, 4, 5, (3 times through), then 6, 7, 8, 9, 10 (3 times through).
Tempo is 'steady and with purpose' but not rushed. Do not try to race through.
Week 7 Week 8
1. Goblet Squat
2. DB Bench Press
3. Bulgarian Split Squat (ea. Leg)
4. Inverted Row
5. Jump Squats
Circuit A
6. Weighted Crunch
7. Back Extension Holds
8. SL Calf Raises (ea. Leg). 3 Rounds: Perform 3 Rounds: Perform
all for :40 seconds of all for :50 seconds of
9. Single Leg Glute Bridge (ea. Leg) work. No Rest work. No Rest
10. Mountain Climbers between exercises. between exercises.

Week 7 Week 8
1. Single Leg RDL
2. DB Lateral Raise
3. Backwards Walking Lunge
4. Chinup
5. Low Box Jump
Circuit B
6. DB Side Bend
7. DB Goodmorning
8. DB Front Raise 3 Rounds: Perform 3 Rounds: Perform
all for :40 seconds of all for :50 seconds of
9. Single Leg Squat to Bench work. No Rest work. No Rest
10. Superman Plank between exercises. between exercises.

Week 7 Week 8
1. DB Step Back Lunge (ea. Leg)
2. Pushup
3. 3-way Cone Touch (ea. Leg)
4. Pullup
5. Jump Squats
Circuit C
6. Flutter Kicks
7. Superman Hold
8. Weighted Calf Raises 3 Rounds: Perform 3 Rounds: Perform
all for :40 seconds of all for :50 seconds of
9. DB Step Up work. No Rest work. No Rest
10. Side Plank Hip Thrust (ea. Side) between exercises. between exercises.
 GMU Distance Standard Training
Name:
Date:
Instructions: Purpose of "Standard Training" is to strengthen your musles and tendons so that they are prepared to handle your training. Perform all sets of each exercise by itself before moving on
to the next exercise. As the repetitions drop each week, try to increase weight slightly. WRITE down what weight you use each week so that you remember. Rest :60 between all sets.
Day 1-
Exercise Wk-9 Wk-10 Wk-11 Wk-12
Set Rep % WT Set Rep % WT Set Rep % WT Set Rep % WT
Goblet Squat 3 12 3 10 3 8 4 10

DB Press 3 12 3 10 3 8 4 10

DB Step Up 3 12 3 10 3 8 4 10
*ea. Side
Lat Pulldown 3 12 3 10 3 8 4 10

Russian Twists 3 20ea. 3 25ea. 3 30ea. 4 25ea.

Supermans 3 25 3 30 3 35 4 30

Side Plank (ea. Side) 3 :70 3 :80 3 :90 4 :80

Day 2-
Exercise Wk-9 Wk-10 Wk-11 Wk-12
Set Rep % WT Set Rep % WT Set Rep % WT Set Rep % WT
DB Split Squat 3 12 3 10 3 8 4 10

Single Leg RDL 3 12 3 10 3 8 4 10

Single Arm DB Row 3 12 3 10 3 8 4 10

*ea. Side
DB Walking Lunge 3 12 3 10 3 8 4 10
*ea. Side
Weighted Crunch 3 20 3 25 3 30 4 10

Deadbugs 3 12 3 15 3 18 4 15

Bear Crawl 3 30m 3 40m 3 50m 4 40m