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Strength Training for Running - V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
33 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength, Increase Stamina
Equipment
Barbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 2 x Dumbbell, Flat Bench, Pull up bar, Incline Bench, 1 x Dumbbell, Suspension (TRX), 45 Degree Leg Press Machine, Bodyweight, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

 The advanced program again follows the same structure as the previous programs and runs for 4 weeks. The main goals of this stage of the program is to continue to strengthen the legs and strengthen the core. There are more advanced exercises input into the program at this stage such as the overhead squat and pause deadlift which will really challenge core strength and stability - a key attribute for all runners. Alongside leg/core strengthening exercise, there is still an upper body accessory exercise and a core specific strengthening exercise. The number of reps has increased from the previous intermediate program. Again this is to ensure that the emphasis is on building muscular endurance which will have significant impact on one's running ability. After the four weeks, you can return to week 1 again and cycle this program over again. 

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Full Body

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Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 24 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, AMAP reps, (rest 60s)
-Wipers Pull Up
Time between exercises: 60s
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Full Body

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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Stiff-leg Deadlift with One Dumbbell demonstrationPlay Single Leg Stiff-leg Deadlift with One Dumbbell demonstration
4 sets, 24 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Pike Crunch
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Quads, Calves, Abs

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Box Jumps
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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One Leg 45 Degree Calf Raise demonstrationPlay One Leg 45 Degree Calf Raise demonstration
4 sets, 24 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Plank demonstrationPlay Weighted Plank demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/26/2019, UTC


Last Updated: 7/12/2021, UTC

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