Strength Training For Fall Runners
In-Season Fall Marathon/Half-Marathon
In-Season Cross Country Racing (Junior High, High School, Collegiate)
This is a runner-specific training program with workouts designed to improve a runner's posture, enhance their dynamic core stability, generate more force and power from the legs, and toughen their muscles, tendons, and bones to better absorb the repetitive forces of running.
Each week, there will be a primary workout and a complimentary workout. The primary workout will have components of working the lower extremity, core, back, and conditioning. The complimentary workout will focus on the core, back, and general conditioning.
Workouts progress in difficulty from week to week to ensure that you are continuously being challenged in order to effectively stimulate your body to adapt to the exercise stress and get stronger, building on the movements and exercises of previous sessions.
Coach to participant ratio is 1:5 at the most.
Pre-designed Semi-Private Training sessions can be scheduled Monday through Saturday. Gym availability ranges from 5:45a to 7:00p (depending on the day).
Our program is specifically designed for the endurance athlete, but it is not customized for each participant. If you would like a customized plan, then you will need to sign up for Private or Semi-Private personal training.
Why should endurance athletes strength train?
Strength training increases your muscle's ability to generate force, rate of force development, tendon stiffness, and the ratio of Type IIA muscle fibers (fibers with improved fatigue resistance AND ability to produce high contractile force). Strength training also improves VO2 Economy (you can last longer at higher VO2 max efforts). Simply put, a specific and focused strength training program will make you faster and less injury prone. Click here for resources.