RUNSTRONG POWER + POWER END. CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced - the training in this program can be scaled up or down based on weight selection.
VOLUME / TIMING: Moderate / Off-Season / Race Lead Up
PROGRAM STRUCTURE: 6 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: This program is an excellent way to improve lower body strength + power for running
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) Suitcase Step-ups x 5ea
4) Split Jump x 5ea
5) Downdog to Pigeon x 90s -
3 ROUNDS:
1) DB Drag + Renegade Row x 6ea
2) DB Clean x 6
3) Split Squat Hold + Diag. Reach x 8ea
4) Prone Lat Stretch x 60s -
3 ROUNDS:
20 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Bridge + March (one side)
6) Bridge + March (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) SL Box Jump x 3ea
3) Active Recovery & Set-up x 2min
9090 Hip Transfers -
3 ROUNDS:
1) TRX Row + March x 8
2) RFE Push Off x 4ea
3) Push-up + Toe Tap x 4-6ea
4) Thoracic Rotation x 30s each side -
3 ROUNDS:
20 sec on / 10 sec off
1) Miniband Side Step + Squat
2) Repeat
3) SASL Deadbug - Same Side
4) SASL Deadbug - Other Side
5) Split Stance + Heel Hover + Halo - R
6) Split Stance + Heel Hover + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Miniband Alt. Kick Back
2) Bicycle
3) Split Stance + AR Press + Lift - R
4) Split Stance + AR Press + Lift - L
5) Anchored SL Bridge - R
6) Anchored SL Bridge - L
7) Alt. Flags
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) Suitcase Step-ups x 5ea
4) Split Jump x 5ea
5) 9090 Hip Transfer x 90s -
4 ROUNDS:
1) DB Drag + Renegade Row x 5ea
2) DB Clean x 5
3) Split Squat Hold + Diag. Reach x 6ea
4) Floor Angels x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Bridge + March (one side)
6) Bridge + March (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) SL Box Jump x 3ea
3) Active Recovery & Set-up x 2min
Inchworm to Alt. World’s Greatest -
3 ROUNDS:
1) TRX Row + March x 10
2) RFE Push Off x 5ea
3) Push-up + Toe Tap x 4-7ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Miniband Side Step + Squat
2) Repeat
3) SASL Deadbug - Same Side
4) SASL Deadbug - Other Side
5) Split Stance + Heel Hover + Halo - R
6) Split Stance + Heel Hover + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Miniband Alt. Kick Back
2) Bicycle
3) Split Stance + AR Press + Lift - R
4) Split Stance + AR Press + Lift - L
5) Anchored SL Bridge - R
6) Anchored SL Bridge - L
7) Alt. Flags
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Step-ups x 7ea
4) Split Jump x 7ea
5) Downdog to Pigeon x 90s -
4 ROUNDS:
1) DB Drag + Renegade Row x 5ea
2) DB Clean x 5
3) Split Squat Hold + Diag. Reach x 6ea
4) 9090 Hip Transfers x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Bridge + March (one side)
6) Bridge + March (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10, 6/10, 6/10, 6/10
2) SL Box Jump x 4ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) TRX Row + March x 12
2) RFE Push Off x 6ea
3) Push-up + Toe Tap x 4-8ea
4) Floor Angels x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Miniband Side Step + Squat
2) Repeat
3) SASL Deadbug - Same Side
4) SASL Deadbug - Other Side
5) Split Stance + Heel Hover + Halo - R
6) Split Stance + Heel Hover + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Miniband Alt. Kick Back
2) Bicycle
3) Split Stance + AR Press + Lift - R
4) Split Stance + AR Press + Lift - L
5) Anchored SL Bridge - R
6) Anchored SL Bridge - L
7) Alt. Flags
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Step-ups x 7ea
4) Split Jump x 7ea
5) Alt. World’s Greatest x 90s -
3 ROUNDS:
1) DB Drag + Flag x 6ea
2) DB Swing x 12
3) Step Back + Diag. Reach + KT x 6ea
4) Prone Lat Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) High - Low Plank Transfer (one side)
4) High - Low Plank Transfer (other side)
5) Anchored SL Bridge (one side)
6) Anchored SL Bridge (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10, 6/10, 6/10, 6/10
2) SL Box Jump x 4ea
3) Active Recovery & Set-up x 2min
9090 Hip Transfers -
3 ROUNDS:
1) Archer Row x 8ea
2) RFE Push Off x 7ea
3) Push-up + Progressive Mtn. Climbers x 8ea
4) Child’s Pose Reach Through x 60s -
3 ROUNDS
25 sec on / 10 sec off
1) Airplane Scaption - Same Side
2) Airplane Scaption - Other Side
3) Stir The Pot - Same Side
4) Stir The Pot - Other Side
5) Single Leg Balance + Halo - R
6) Single Leg Balance + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Banded AR Press + Side Step
2) Other Side
3) Airplane + KT
4) Other side
5) Mtn. Climbers
6) Alt. T’s
7) Prone Scaption Reach
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 5
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Step-ups x 9ea
4) Split Jump x 9ea
5) Downdog to Pigeon x 90s -
4 ROUNDS:
1) DB Drag + Flag x 5ea
2) DB Swing x 10
3) Step Back + Diag. Reach + KT x 5ea
4) Floor Angels x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) High - Low Plank Transfer (one side)
4) High - Low Plank Transfer (other side)
5) Anchored SL Bridge (one side)
6) Anchored SL Bridge (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) SL Box Jump x 4ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) Archer Row x 8-10ea
2) RFE Push Off x 7ea
3) Push-up + Progressive Mtn. Climbers x 8-10ea
4) Side Body Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Airplane Scaption - Same Side
2) Airplane Scaption - Other Side
3) Stir The Pot - Same Side
4) Stir The Pot - Other Side
5) Single Leg Balance + Halo - R
6) Single Leg Balance + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Banded AR Press + Side Step
2) Other Side
3) Airplane + KT
4) Other side
5) Mtn. Climbers
6) Alt. T’s
7) Prone Scaption Reach
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 6
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3-4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Step-ups x 9ea
4) Split Jump x 9ea
5) 9090 Hip Transfers x 90s -
4 ROUNDS:
1) DB Drag + Flag x 4ea
2) DB Swing x 8
3) Step Back + Diag. Reach + KT x 5ea
4) Prone Lat Stretch x 60s -
3 ROUNDS:
35 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) High - Low Plank Transfer (one side)
4) High - Low Plank Transfer (other side)
5) Anchored SL Bridge (one side)
6) Anchored SL Bridge (other side)
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) SL Box Jump x 4ea
3) Active Recovery & Set-up x 2min
Downdog to Pigeon Stretch -
3 ROUNDS:
1) Archer Row x 8-12ea
2) RFE Push Off x 8ea
3) Push-up + Progressive Mtn. Climbers x 8-10ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS
35 sec on / 10 sec off
1) Airplane Scaption - Same Side
2) Airplane Scaption - Other Side
3) Stir The Pot - Same Side
4) Stir The Pot - Other Side
5) Single Leg Balance + Halo - R
6) Single Leg Balance + Halo - L
CORE ROUTINE
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
45 sec on / 15 sec off
1) Banded AR Press + Side Step
2) Other Side
3) Airplane + KT
4) Other side
5) Mtn. Climbers
6) Alt. T’s
7) Prone Scaption Reach
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.