Below is this month’s workout. Watch Coach Mat’s video first as he explains the hows and whys then refer to the video library below to learn each movement.
Runner's Strength Project
Monthly strength training for injury-free running. Time to get runner strong!
Coach Mat's Instructions
WEEK 1
| MONDAY MELTDOWN | |||
| Exercise | Sets | Reps | Rest |
| Dynamic Warm-up | |||
| Goblet Squat | 3-4 | 8 | |
| Push-Up | 3-4 | 8 | |
| Cross Core | 3-4 | 10-R/L | |
| Asymetric Step-Back | 3 | 8-R/L | |
| Lunge | - | - | |
| Chin-Up/substitute pull | 3-4 | 5-8 | |
| Stir the Pot | 3-4 | 10-R/L | |
This is where you will insert your workout notes. This merged cell will wrap so just type in all your notes and then I can easily copy and paste them into the webpage.
| WICKED WEDNESDAY | |||
| Exercise | Sets | Reps | Rest |
| Dynamic Warm-up | |||
| 2 hand Kb Swings | 2-3 | 5-8 | 30 secs |
| Racked Kb Carry | 1-R/L | 35 yards or stationary | |
| Swings | 2-3 | 5-8 | 30 secs |
| Racked Kb Carry | 1-R/L | 35 yards or stationary | |
| Swings | 2-3 | 5-8 | 30 secs |
| Racked Kb Carry | 1-R/L | 35 yards or stationary | |
| Swings | 2-3 | 5-8 | 30 secs |
| Racked Kb Carry | 1-R/L | 35 yards or stationary |
Workout 2 Notes: Start with Stage 1 and do this routine 2-3 times per week for 4-8 weeks. Then, advance to Stage 2. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery.
| FEROCIOUS FRIDAY | |||
| Exercise | Sets | Reps | Rest |
| Dynamic Warm-up | |||
| 1a. Deadlift | 4-5 | 8 | Full Recovery |
| 1b.Turkish Get-Up | 4 | 1 - R/L | Full Recovery |
| 2a. Dbl kb front Squat | 4-5 | 8 | Full Recovery |
| 2b. Pull-Up | 5-8 | Full Recovery | |
| 3a. Weighted Push-Up | 4-5 | 8 | Full Recovery |
| 3b. Farmer Carry | 4-5 | 30 yds | Full Recovery |
Workout 3 Notes: Start with Stage 1 and do this routine 2-3 times per week for 4-8 weeks. Then, advance to Stage 2. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery.
Exercise Library
(In alphabetical order)
Dynamic Warm-up
Goblet Squat
Pushup
YOU ARE NOW READY FOR THE NEXT LEVEL!
With your core strength fully developed, you are now ready for our next level of injury-proofing. Keep the momentum going with our other strength training routines. Click HERE to choose your next challenge.