About this workout: These total-body programs are designed to help you build power as a runner at the gym. There are two tracks to follow for beginner, intermediate, and advanced levels.
Duration: 4 weeks
Schedule: 2x/week. Sessions can be performed before or after a run
Equipment needed: (some equipment not needed for certain levels)
- Dumbbells
- Kettlebells
- Slam ball or sandbags
- Wall ball
- Box/step
- Pulley/cable machine
- Lat pulldown machine
- Bench
- Barbell
- Optional: exercise mat, PVC pipe or stick
Session details:
- Reps: 1-5 reps of a strength exercise (choose weight/intensity that makes it challenging to complete the last few reps of the exercise) followed by 8-10 reps of a power exercise. Perform the power exercise in a explosive yet controlled fashion
- Sets: 2-5
- Progression: Perform a strength exercise followed by a power exercise. Don't be afraid to take a longer rest in between each set to help you recover before working again