Strength Development Program for Runners

Name: Strength Development Program for Runners
Rating: 4.5 (78 reviews)

Become a stronger runner. Learn how to properly build up strength in this easy-to-follow, 4-week training program.

Created byNicholas Romanov

Last updated 9/2015

English

English [Auto],

What you'll learn

Develop the necessary strength to improve your performance when running
Understand exactly why runners to develop strength
Learn what exercises make up an effective strength program for runners

Course content

4 sections • 39 lectures • 4h 1m total length

Strength Series Overview1:31
Do you know the role you're muscles play in running? Or how to properly build strength to improve your running? This 4-Week Strength training program will teach you how to approach strength as a runner and build up your strength from head to toe.

This program is divided into three sections; (1) conceptual understanding of strength, (2) what drills & exercises will strengthen runners, and (3) follow along training session to take you through the practical portion of this program.

Sign up today to take the 4-Week Strength Development Program.
How to Approach Strength Training1:25
Traditionally, strength training is centered on developing muscles that aid with extension of the joints. Did you know this is actually counter-intuitive? In this video, you'll learn why this approach isn't the best and what you're focus should be when developing strength.
The Relationship Between Force and Strength1:22
One of the core principles in Pose Method for you to understand is how the force of gravity facilitates our movement. In this video, you'll learn how the relationship between this force and our muscular strength work together.
Strength Development: Isolation vs Functional1:31
In the world of strength training, there's a debate about whether muscles can be developed in isolation or if they can only strengthen within their practical application. Watch this video to better understand the two approaches and how you should in turn structure your own training regimen.
Strength Training Schedule Overview1:08
This series will take you through a 4-week training program to develop strength. In this video you'll learn how this program is structured, as well as how you can continue on with developing or maintaining your strength when you reach the end of the 4-weeks.

How Squats Strengthen Runners0:37
Squats are among the main exercises found in this series. In this video you'll learn why they're important for runners to do when training and where your focus needs to be when performing these types of exercises.
Strength Exercise: 1 Leg Squats0:27
One leg squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.
Strength Exercise: Overhead Squats0:22
Overhead squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.
How Hops and Jumps Strengthen Runners0:44
Hops and Jumps are a key set of exercises for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.
Strength Exercise: 2 Leg Hops with a Bar0:24
Two leg hops with the bar overhead are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.
Strength Exercise: 1 Leg Hops with a Bar0:24
One leg hops with the bar overhead are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.
Strength Exercise: 2 Leg Box Jumps0:22
Two leg box jumps are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.
Strength Exercise: 1 Leg Box Jumps0:23
One leg box jumps are a great exercise for developing support muscles and improve at unweighting. Watch this video to see how to perform this exercise.
Strength Exercise: Ankle Weight Pulls0:37
The one actionable element in running is pulling your foot from the ground. Ankle weight pulls are a great exercise for improving your ability to pull your foot quickly and in the right direction. Watch this video to see how to perform this exercise.
Abs and Back Strength for Runners0:35
Abs and back development is key for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.
Strength Exercise: Face Up Leg Raise Progression1:18
Face up leg raises are great exercises for developing your abdominals. Watch this video to see how to perform the exercises in this progression.
Strength Exercise: Face Down Leg Raise Progression1:17
Face down leg raises are great exercises for developing your back muscles. Watch this video to see how to perform the exercises in this progression.
How Push-Ups Strengthen Runners0:40
If you're a runner, developing your upper body is just as important as developing your lower body. In this video you'll learn why push-ups are important for runners to do when training and where you're focus needs to be when performing these types of exercises.
Strength Exercise: Push-Ups Progression1:24
Push-Ups are a great exercise for developing your upper body and improve you're ability of unweighting. Watch this video to see how to perform the exercises in this progression.
The Importance of Hip Area Strength0:32
Hip Dips are a great exercises for strengthening a runner. In this video you'll learn why they're important for runners to do when training and where you're focus needs to be when performing these types of exercises.
Strength Exercise: Face Down Hip Dips Progression1:00
Face down Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.
Strength Exercise: Face Up Hip Dips Progression1:00
Face up Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.
Strength Exercise: Side Hip Dips Progression0:55
Side Hip Dips are a great exercise for strengthening the bridge between your upper and lower body. Watch this video to see how to perform the exercises in this progression.

Initial Strength Assessment1:39
Before you start any training program, it's important to know where you're starting so you can track your improvement. This video will take you through the six exercises that make up you're initial strength assessment.
Week 1 Training Schedule0:44
Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your first week of training.
Week 1 - Day 1 Training Session26:07
This is the first session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 1 - Day 2 Training Session24:20
This is the second session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 1 - Day 3 Training Session15:03
This is the third session of the first week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 2 Training Schedule0:44
Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your second week of training.
Week 2 - Day 1 Training Session29:31
This is the first session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 2 - Day 2 Training Session28:57
This is the second session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 2 - Day 3 Training Session17:21
This is the third session of the second week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 3 Training Schedule0:44
Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your third week of training.
Week 3 - Day 1 Training Session27:38
This is the first session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 3 - Day 2 Training Session25:40
This is the second session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 3 - Day 3 Training Session20:18
This is the third session of the third week of the program. When you're warmed up and ready, play this video and follow along, performing each of the exercises in this set.
Week 4 Training Schedule0:44
Watch this video to see the exercises, number of sets, and number of reps for the three sessions that make up your fourth week of training.
Final Assessment & Outlook1:02
When you arrive at the fourth week of the program, it's time to perform a follow-up assessment of your strength. During this week's training sessions you'll work strength tests into each of the three training days.

Requirements

There are no pre-requisites required for taking this course
Familiarity with the Pose Method will help, but is not required
Equipment Used in this Program: Fitness Bar + Plates, Ankle Weights, Elastic Bands/Stretch Cords, and Boxes/Elevated Platforms

Description

Develop the necessary strength to improve your running in 4-weeks! In this program, you'll learn how you should approach your strength training, what drills & exercises are necessary to build strength, and utilize 9 follow-along practical sessions that will take you through the program.

Strength is one of the most overlooked aspects of training when it comes to running. Understanding the role muscles play in running will shed light on the importance of strength training as a runner. This course will provide you with a proper foundation for strength using the conceptual framework of the Pose Method; an evidence-based, systematic approach to improving your running. This tailored strength program will focus in on developing strength from head to toe that will lead to improved performance in your activity.

Check out the Program Overview video to learn a little more about how this 4-week program is structured.

Who this course is for:

Recreational Runners
Anyone with fitness requirements in their job (military, police, firefighters, etc)
Athletes of all Sports

Strength Development Program for Runners

What you'll learn

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Course content

Conceptual Foundation of Strength for Runners5 lectures • 7min

Practical Drills & Exercises for Strength18 lectures • 13min

4-Week Training Program15 lectures • 3hr 41min

BONUS LECTURE - Additional Pose Method Resources1 lecture • 1min

Requirements

Description

Who this course is for: