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Strength Training for Runners

By Chris Stone

Experience
Beginner (1-2 years)
Time
65 minutes/day | 3 days/week
Good for
Athletic Performance, Increase Stamina
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Mini Loop Bands, Squat Rack
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

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Workout Overview


Day 1

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Frog Squat demonstrationPlay Frog Squat demonstration
1. Frog Squat
3 - 5 sets, 10 - 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2. Barbell Back Squat
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
3 - 5 sets, 12 reps, (rest 120s)
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Russian Twist▶
4. Russian Twist
3 - 5 sets, 12 reps, (rest 120s)
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Day 2

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Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
1. Nordic Hamstring Curl (Bodyweight)
3 - 5 sets, 10 - 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4. Single Leg Hip Bridge
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Day 3

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Banded Shoulder Spider Crawls demonstrationPlay Banded Shoulder Spider Crawls demonstration
1. Banded Shoulder Spider Crawls
3 - 5 sets, 10 - 20 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
3 - 5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4. Plank
3 - 5 sets, 60s, (rest 120s)
Show Alternative Exercises

Date Created: 11/22/2018, EST


Last Updated: 9/12/2020, EDT

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