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Strength Training for Running - V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

46 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Description

Version 2.0 is the lead on from V1.0. The program follows the same structure as the beginner program and it runs for 4 week program. The goal of the program is continue strengthening the muscles

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Description

Version 2.0 is the lead on from V1.0. The program follows the same structure as the beginner program and it runs for 4 week program. The goal of the program is continue strengthening the muscles

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets12 reps120s
2. Box Jumps
Box Jumps
3 sets15 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets20 reps60s
4. Plank3 setsAMAPs60s

Week 2



ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets12 reps120s
2. Box Jumps
Box Jumps
3 sets15 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets20 reps60s
4. Plank3 setsAMAPs60s

Week 3



ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets12 reps120s
2. Box Jumps
Box Jumps
3 sets15 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets20 reps60s
4. Plank3 setsAMAPs60s

Week 4



ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets12 reps120s
2. Box Jumps
Box Jumps
3 sets15 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets20 reps60s
4. Plank3 setsAMAPs60s

Date Created: 5/26/19, 9:25 PM


Last Updated: 9/12/20, 9:38 PM

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