Gym Power Programs

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

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