Strength Development Program for Runners

Become a stronger runner. Learn how to properly build up strength in this easy-to-follow, 4-week training program.
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  • Lectures 39
  • Length 4 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 6/2015 English

Course 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.

What are the 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

What am I going to get from this course?

  • 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

What is the target audience?

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

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Conceptual Foundation of Strength for Runners
01:31

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.

01:25

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.

01:22

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.

01:31

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.

01:08

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.

Section 2: Practical Drills & Exercises for Strength
00:37

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.

00:27

One leg squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.

00:22

Overhead squats are a great exercise for developing support muscles. Watch this video to see how to perform this exercise.

00:44

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.

00:24

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.

00:24

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.

00:22

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.

00:23

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.

00:37

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.

00:35

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.

01:18

Face up leg raises are great exercises for developing your abdominals. Watch this video to see how to perform the exercises in this progression.

01:17

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.

00:40

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.

01:24

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.

00:32

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.

01:00

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.

01:00

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.

00:55

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.

Section 3: 4-Week Training Program
01:39

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.

00:44

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.

26:07

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.

24:20

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.

15:03

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.

00:44

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.

29:31

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.

28:57

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.

17:21

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.

00:44

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.

27:38

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.

25:40

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.

20:18

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.

00:44

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.

01:02

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.

Section 4: BONUS LECTURE - Additional Pose Method Resources
Bonus Lecture - Additional Pose Method Resources
01:00

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Instructor Biography

Nicholas Romanov, Sports Scientist

Dr. Nicholas Romanov is a two-time Olympic coach and world-renowned sports scientist with a career spanning over forty years. He has conducted research worldwide, including in the United States, Canada, the United Kingdom, South Africa, and New Zealand. As a former elite, record holding, national high jumper, Dr. Romanov created the Pose Method in the 1970s. He founded Romanov Academy in the 1990s to certify and educate coaches teaching sports technique. There are now thousands of Pose Method® certified Technique Specialists worldwide. Over the last several decades, the Pose Method® has been utilized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britain, United States, and Russia. Dr. Romanov also works with medical professionals including physical therapists, podiatrists and orthopedic surgeons. He travels around the world conducting research, consulting professional sports organizations and does presentations as a motivational speaker. Dr. Romanov lives in Miami.

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