8/19/2019 World Class Strength Speed Mobility Sample Program

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FOR RUNNERS ONLY:WORLD CLASS STRENGTH, SPEED, AND MOBILITY TRAINING

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• Welcome to your new World Class Training Plan. This plan is offerssupplemental training sessions designed to keep you healthy and improve yostrength.

• In this 6-week program, the supplemental sessions should match the intensityour running workouts. Each session indicates what type of run, if any, shoulaccompany the given circuit.

• The plan includes 4 days per week with workouts ranging from 20-45 minute

The plan also includes 2 additional optional days each week.• Each session has a “Theme”, which targets key concepts in running mechani

and recovery.

• You will need: a bench or step, small dumbbells or a barbell, a medicine ball

• Each session will have an accompanying YouTube playlist that takes you throuthe exercises.

• Feel free to email me at carrie@peakenergypt.com with any questions.

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WEEK 2 OVERVIEW:

DAY 1 DAY 2 DAY 3 DAY 4 OPTIONALDAY 5

OPTIONADAY 6

THEME:

Posture andRestoration

THEME: Glute

Activation

THEME:

Mobility

THEME: Glute

activation,Lateral

movement

THEME:

Posture andRestoration

THEME:

Mobility

Accompanying runworkout: This lightcircuit should

accompany an easy dayor a day off fromrunning.

Accompanying runworkout: This workoutshould accompany a

running workout thathas some fasterintervals.

Accompanying runworkout: This is anotherlight circuit that should

accompany an easy dayor a day off fromrunning.

Accompanying runworkout: This workoutshould accompany a

running workout thathas some fasterintervals.

Accompanying runworkout: This lightcircuit should

accompany an easy dayor a day off fromrunning.

Accompanyingworkout: This lcircuit should

accompany an or a day off frorunning.

20 minute posturecircuit

40-minute Weight liftingand multi-jump circuit

20 minute dynamicflexibility circuit

35-minute drills andmulti-jump circuit

20 minute posturecircuit

20 minute dynaflexibility circu

Week 2 uses the same exercises and circuits as

Week 1, allowing you to get comfortable with

flow. Each circuit is slightly longer than last w

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WEEK 2, DAY 1: POSTURE AND RESTORATION

Hopefully you are not as sore as last week asyour body is beginning to adapt. Still, posture iskey to success so the posture work continues.This time with different work/rest rep schemes.

Accompanying run workout:This light circuit should accompany an easy dayor a day off from running.

Terms:R = RightL = Left“ = seconds

Circuit Videos

CIRCUIT

Perform each exercise for 20” then take 2rest

Go through entire circuit 3 times:

1. 90-90 Chair breathing2. Wall sits

3. Kneeling bows4. Supermans5. Wall sits with arm slides6. Stretch loop monster walks R7. Stretch loop monster walks L8. Bar hangs

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WEEK 2, DAY 2: GLUTE ACTIVATION

Your glutes key to an efficient stride. On the lower body exercises,focus on your glutes firing to lift and jump. Keep your pelvis tucked (agood cue is “pull your bellybutton towards your spine) and lowerabdominal muscles flexed while so that you can isolate the drivethrough the hips.

Accompanying run workout:This workout should accompany a running day that is shorter andfaster, like an interval or hill workout.

Additional notes about the circuits:On the jumps, keep your toes up and ankles stiff. “Brace” your anklesfor landing with each jump.

In the Bodybuilding Circuit, the lifting exercises should be toughenough where the last two reps are a slight strain. It is critical thatyou rest 60 seconds in between each exercise. The overall effect ofthis lifting circuit will stimulate recovery.

Terms:DL = Double legDB = DumbbellR/L = Right and Left alternatingOH = Overhead

Multi-Jump and Bodybuilding Circuit Videos

MULTI-JUMP CIRCUIT

2x4 for each direction indicated:1. DL hops fwd2. DL hops bkwd3. Dynamic step ups R/L4. DL line hops fwd/bkwd5. DL line hops lateral

BODYBUILDING CIRCUIT

2x8 for each exercise in circuit fashion

**VERY IMPORTANT: Take 60” rest in between eachexercise:

1. DB lunges R/L2. DB bench press3. Seated Russian twists R/L4. Lateral step ups R5. Lateral step ups L6. Cable or DB rows7. OH oblique crunches R/L

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WEEK 2, DAY 3: MOBILITY

This short 20-minute circuit is foranother recovery day. You’ll beamazed at how much better you feelafter working your flexibility a bit.

Accompanying run workout:

This is another light circuit thatshould accompany an easy day or aday off from running.

Circuit Videos

CIRCUIT

2 x 8 reps per R and L side:

1. Leg swings fwd/bkwd2. Leg swings lateral3. Hurdle trail leg fwd4. Hurdle trail leg bkwd

5. Table reach-through6. Seated internal rotation7. Seated IT band8. Walking foot grab9. Walking knee hug10. Scorpions

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WEEK 2, DAY 4: GLUTE ACTIVATION, LATERAMOVEMENT

Here is another day where you can isolate thedrive through your hips. We do more lateral(sideways) movements to prevent overuse in onedirection.

Accompanying run workout:These activities should accompany a runningworkout that has some faster intervals or

threshold work.

Terms:MB = Medicine ballDL = Double leg

Drills and Circuit Videos

DRILLSPerform each exercise 2 x 20m:

1. Bent leg can-can walks to the R2. Bent leg can-can walks to the L3. Can-can (straight leg) walks to the R4. Can-can (straight leg) walks to the L5. Backward skips

CIRCUIT

Perform each exercise 3x8:1. Lateral dynamic step up R2. Lateral dynamic step up L3. Rotational MB chest pass R4. Rotational MB chest pass L5. DL hops to the R6. DL hops to the L