Example of Distance Running Strength Program for Performance

The following is 4 consecutive two weeks Blocks for the Distance running Athlete leading up to 2 weeks to competition.

Click here to learn how to read sheets - http://www.xlathlete.com/xl/events/Reading%20the%20Training%20Sheet%202012.pdf

Block One - Day One

3 Way HamString Touch Med Ball

TKE

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Eccentric Prone

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Glute Ham Hyper

Anterior Tibialis Band

Block One - Day Two

3 Way HamString Touch Med Ball

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Eccentric Prone

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Assisted Nordic Hamstring Curls

Ankle Band Work

Block Two – Day One

3 Way HamString Touch Med Ball

TKE

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Prone Isometric Contralateral

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Glute Ham Hyper

Anterior Tibialis Band

Block Two – Day Two

3 Way HamString Touch Med Ball

TKE

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Prone Isometric Contralateral

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Assisted Nordic Hamstring Curls

Ankle Band Work

Block 3 Day one

3 Way HamString Touch Med Ball

TKE

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Prone OC Contralateral

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Glute Ham Hyper

Anterior Tibialis Band

Block 3 Day 2


3 Way HamString Touch Med Ball

TKE

Glute Bent Knee Bench Lifts

Single Leg Dumbbell Squat

Squat Drop Jump

Accelerated Band Half Lunge reactive Jump

Glute Bar Lifts

Hip Flexor Prone OC Contralateral

Accelerated Band Half Squat Jump on Toes

Walking Band Half Lunge

Assisted Nordic Hamstring Curls

Ankle Band Work

Block 4 day 1