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Runner's Strength Project

Monthly strength training for injury-free running. Time to get runner strong!

Runner's Strength Project

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.

Don’t forget. We’re here to help. If you have any questions, Contact us.

Coach Mat's Instructions

WEEK 1

MONDAY MELTDOWN
ExerciseSetsRepsRest
Dynamic Warm-up
Goblet Squat3-48
Push-Up3-48
Cross Core3-410-R/L
Asymetric Step-Back 38-R/L
Lunge--
Chin-Up/substitute pull3-45-8
Stir the Pot3-410-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
ExerciseSetsRepsRest
Dynamic Warm-up
2 hand Kb Swings2-35-830 secs
Racked Kb Carry1-R/L35 yards or stationary
Swings 2-35-830 secs
Racked Kb Carry1-R/L35 yards or stationary
Swings2-35-830 secs
Racked Kb Carry1-R/L35 yards or stationary
Swings2-35-830 secs
Racked Kb Carry1-R/L35 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
ExerciseSetsRepsRest
Dynamic Warm-up
1a. Deadlift4-58Full Recovery
1b.Turkish Get-Up41 - R/LFull Recovery
2a. Dbl kb front Squat4-58Full Recovery
2b. Pull-Up5-8Full Recovery
3a. Weighted Push-Up4-58Full Recovery
3b. Farmer Carry4-530 ydsFull 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.

I'm ready for more!
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