World Class Strength Speed Mobility Sample Program

FOR RUNNERS ONLY:
WORLD CLASS STRENGTH, SPEED, AND MOBILITY TRAINING
Welcome to your new World Class Training Plan. This plan is offers
supplemental training sessions designed to keep you healthy and improve your
strength.
In this 6-week program, the supplemental sessions should match the intensity of
your running workouts. Each session indicates what type of run, if any, should
accompany the given circuit.
The plan includes 4 days per week with workouts ranging from 20-45 minutes.
The plan also includes 2 additional optional days each week.
Each session has a Theme, which targets key concepts in running mechanics,
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 through
the exercises.
Feel free to email me at [email protected] with any questions.
WEEK 2 OVERVIEW:
DAY 3
Week 2 uses the same exercises and circuits as

Week 1, allowing you to get comfortable with the
flow. Each circuit is slightly longer than last week.
DAY 1
DAY 2
DAY 4
OPTIONAL
DAY 5
OPTIONAL
DAY 6
THEME:
Posture and
Restoration
THEME: Glute THEME:

Activation
Mobility
THEME: Glute THEME:

activation,
Posture and
Lateral
Restoration
movement
THEME:
Mobility
Accompanying run
workout: This light
circuit should
accompany an easy day
or a day off from
running.
Accompanying run
workout: This workout
should accompany a
running workout that
has some faster
intervals.
Accompanying run
workout: This is another
light circuit that should
or a day off from
running.
Accompanying run
workout: This workout
should accompany a
running workout that
has some faster
intervals.
Accompanying run
workout: This light
circuit should
or a day off from
running.
Accompanying run
workout: This light
circuit should
or a day off from
running.
20 minute posture
circuit
40-minute Weight lifting

and multi-jump circuit
20 minute dynamic
flexibility circuit
35-minute drills and

multi-jump circuit
20 minute posture
circuit
20 minute dynamic
flexibility circuit
WEEK 2, DAY 1: POSTURE AND RESTORATION

Hopefully you are not as sore as last week as
your body is beginning to adapt. Still, posture is
key to success so the posture work continues.
This time with different work/rest rep schemes.
CIRCUIT
Perform each exercise for 20 then take 20
rest
Accompanying run workout:

This light circuit should accompany an easy day
or a day off from running.
Go through entire circuit 3 times:
Terms:
R = Right
L = Left
= seconds
Circuit Videos
1. 90-90 Chair breathing

2. Wall sits
3. Kneeling bows
4. Supermans
5. Wall sits with arm slides
6. Stretch loop monster walks R
7. Stretch loop monster walks L
8. Bar hangs
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 (a
good cue is pull your bellybutton towards your spine) and lower
abdominal muscles flexed while so that you can isolate the drive
through the hips.
This workout should accompany a running day that is shorter and
faster, like an interval or hill workout.
Additional notes about the circuits:
On the jumps, keep your toes up and ankles stiff. Brace your ankles
for landing with each jump.
In the Bodybuilding Circuit, the lifting exercises should be tough
enough where the last two reps are a slight strain. It is critical that
you rest 60 seconds in between each exercise. The overall effect of
this lifting circuit will stimulate recovery.
Terms:
DL = Double leg
DB = Dumbbell
R/L = Right and Left alternating
OH = Overhead
Multi-Jump and Bodybuilding Circuit Videos
MULTI-JUMP CIRCUIT
2x4 for each direction indicated:
1. DL hops fwd
2. DL hops bkwd
3. Dynamic step ups R/L
4. DL line hops fwd/bkwd
5. DL line hops lateral
BODYBUILDING CIRCUIT
2x8 for each exercise in circuit fashion
**VERY IMPORTANT: Take 60 rest in between each
exercise:
1.
2.
3.
4.
5.
6.
7.
DB lunges R/L
DB bench press
Seated Russian twists R/L
Lateral step ups R
Lateral step ups L
Cable or DB rows
OH oblique crunches R/L
WEEK 2, DAY 3: MOBILITY

This short 20-minute circuit is for
another recovery day. Youll be
amazed at how much better you feel
after working your flexibility a bit.
This is another light circuit that
should accompany an easy day or a
day off from running.
Circuit Videos
CIRCUIT
2 x 8 reps per R and L side:
1. Leg swings fwd/bkwd
2. Leg swings lateral
3. Hurdle trail leg fwd
4. Hurdle trail leg bkwd
5. Table reach-through
6. Seated internal rotation
7. Seated IT band
8. Walking foot grab
9. Walking knee hug
10. Scorpions
WEEK 2, DAY 4: GLUTE ACTIVATION, LATERAL

MOVEMENT
Here is another day where you can isolate the
drive through your hips. We do more lateral
(sideways) movements to prevent overuse in one
direction.

These activities should accompany a running
workout that has some faster intervals or
threshold work.
Terms:
MB = Medicine ball
DL = Double leg
Drills and Circuit Videos
DRILLS
Perform each exercise 2 x 20m:
1. Bent leg can-can walks to the R
2. Bent leg can-can walks to the L
3. Can-can (straight leg) walks to the R
4. Can-can (straight leg) walks to the L
5. Backward skips
CIRCUIT
Perform each exercise 3x8:
1. Lateral dynamic step up R
2. Lateral dynamic step up L
3. Rotational MB chest pass R
4. Rotational MB chest pass L
5. DL hops to the R
6. DL hops to the L

World Class Strength Speed Mobility Sample Program

Uploaded by

Copyright:

Available Formats

World Class Strength Speed Mobility Sample Program

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

World Class Strength Speed Mobility Sample Program

Uploaded by

Copyright:

Available Formats

What is the overall structure and format of the training plan?

What are some of the exercises included in the circuits?

FOR RUNNERS ONLY:

WORLD CLASS STRENGTH, SPEED, AND MOBILITY TRAINING

Week 2 uses the same exercises and circuits as

THEME: Glute THEME:

THEME: Glute THEME:

40-minute Weight lifting

35-minute drills and

WEEK 2, DAY 1: POSTURE AND RESTORATION

Accompanying run workout:

Go through entire circuit 3 times:

1. 90-90 Chair breathing

WEEK 2, DAY 2: GLUTE ACTIVATION

WEEK 2, DAY 3: MOBILITY

WEEK 2, DAY 4: GLUTE ACTIVATION, LATERAL

Accompanying run workout:

You might also like