RUNSTRONG STRENGTH CYCLE A

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate - Advanced

VOLUME / TIMING: Moderate / Lower volume running period

PROGRAM STRUCTURE: 4 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: Progressive Strength Development & Core Stability for running.

MOVEMENT VIDEO LIBRARY

WEEK 1

SESSION A

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

  • 5 ROUNDS:
    1) Front Squat x 5
    50% / 60% / 75% / 75% / 75%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) Cat to Cow or Alt. Pigeon Stretch x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) Supported Bent Over Row x 8ea
    2) Bear + DB Drag x 8ea
    3) Offset Kickstand DL x 8ea
    4) Side Body Stretch x 20s ea

  • 3 ROUND EMOM:
    MIN 1) Hamstring Curl x 8-12
    MIN 2) Creeper Carry x 45s
    MIN 3) Diag. Reach + Knee Tuck x 6-8ea

SESSION B

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

  • 5 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 75% / 75% / 75%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) Cat to Cow or Hip to Hamstring Stretch x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) Bodyweight Row x 12
    2) Cossack Squat x 6ea
    3) Box Jump + Tempo Step Down x 4ea
    4) 9090 Hip Transfers x 45s

  • 3 ROUND EMOM:

    Every Minute on The Minute, perform the task:
    MIN 1) SL Calf Raise x 25s ea
    MIN 2) Push-up to T x 45s
    MIN 3) SL Balance + Halo x 25s ea

CORE

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

  • 2 ROUNDS
    45 sec on / 15 sec off
    1) Anchored Bridge March
    2) Anchored Deadbug
    3) ½ Kneeling Rotation - R
    4) ½ Kneeling Rotation - L
    5) Miniband Side Steps + Squat

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Split Stance Hinge & Reach - R
    2) Split Stance Hinge & Reach - L
    3) Downdog to Plank
    4) Side Plank - R
    5) Side Plank - L

OVERVIEW

Welcome to Week 1! This week, you’ll be working at a 70-75% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

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

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

  • 5 ROUNDS:
    1) Front Squat x 4
    60% / 70% / 80% / 80% / 80%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) Alt. Pigeon Stretch or 9090 Transfers x 45s
    3) Set-up x 45s

  • 3 ROUNDS:

    1) Supported Bent Over Row x 6ea
    2) Bear + DB Drag x 10ea
    3) Offset Kickstand DL x 6ea
    4) Prone Lat Stretch x 45s

  • 3 ROUND EMOM
    MIN 1) Hamstring Curl x 8-12
    MIN 2) Creeper Carry x 45s
    MIN 3) Diag. Reach + Knee Tuck x 6-8ea

SESSION B

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

  • 5 ROUNDS:
    1) Deadlift x 4
    60% / 70% / 80% / 80% / 80%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) Kneeling Hamstring Stretch or Alt. World’s Greatest x 45s
    3) Set-up x 45s

  • 3 ROUNDS:

    1) Bodyweight Row x 10
    2) Goblet Cossack Squat x 6ea
    3) Box Jump + Tempo Step Down x 5ea
    4) Child’s Pose Reach Through x 45s

  • 3 ROUND EMOM:

    Every Minute on The Minute, perform the task:
    MIN 1) SL Calf Raise x 25s ea
    MIN 2) Push-up to T x 50s
    MIN 3) SL Balance + Halo x 25s ea

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

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored Bridge March
    2) Anchored Deadbug
    3) ½ Kneeling Rotation - R
    4) ½ Kneeling Rotation - L
    5) Miniband Side Steps + Squat

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Split Stance Hinge & Reach - R
    2) Split Stance Hinge & Reach - L
    3) Downdog to Plank
    4) Side Plank - R
    5) Side Plank - L

OVERVIEW

This week, you’ll be working at a 80-85% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

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

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

  • 5 ROUNDS:
    1) Front Squat x 3
    65% / 75% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Alt. Pigeon Stretch or Adductor Rock x 60s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Supported Bent Over Row x 5ea
    2) Bear + DB Drag x 8ea
    3) Offset Kickstand DL x 5ea
    4) Child’s Pose Reach Through x 45s

  • 3 ROUNDS:
    30 sec on / 10 sec off
    1) 2-1 Hamstring Curl - R
    2) 2-1 Hamstring Curl - L
    3) Offset Creeper Carry - R
    4) Offset Creeper Carry - L
    5) Diag. Reach + Knee Tuck - R
    6) Diag. Reach + Knee Tuck - L

SESSION B

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

  • 5 ROUNDS:
    1) Deadlift x 3
    65% / 75% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Cat Cow or Kneeling Hamstring Stretch x 60s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Bodyweight Row x 8
    2) Goblet Cossack Squat x 5ea
    3) Box Jump + Tempo Step Down x 4ea
    4) ½ Kneeling Thoracic Rotations x 25s ea

  • 3 ROUNDS:
    30 sec on / 10 sec off
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) SL Halo - R
    4) SL Halo - L
    5) Push-up + T - R
    6) Push-up + T - 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

  • 2 ROUNDS:
    45 sec on / 10 sec off
    1) Anchored Alt. SL Bridge
    2) Anchored Leg Lifts
    3) ½ Kneeling AR Press + Lift - R
    4) ½ Kneeling AR Press + Lift - L
    5) Miniband Squat + Alt. Kickback

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Toe Down Airplane + Int/Ext Rotation - R
    2) Toe Down Airplane + Int/Ext Rotation - L
    3) Prone Scaption Reach
    4) Downdog to Plank + Mountain Climbers
    5) Flags

OVERVIEW

PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

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

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 ROUNDS:
    1) Front Squat x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) Cat Cow or Hip to Hamstring Stretch x 45s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Supported Bent Over Row x 6ea
    2) Bear + DB Drag x 10ea
    3) Offset Kickstand DL x 6ea
    4) Floor Angels x 45s

  • 3 ROUNDS:
    35 sec on / 10 sec off
    1) 2-1 Hamstring Curl - R
    2) 2-1 Hamstring Curl - L
    3) Offset Creeper Carry - R
    4) Offset Creeper Carry - L
    5) Diag. Reach + Knee Tuck - R
    6) Diag. Reach + Knee Tuck - L

SESSION B

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

  • 3 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) Downdog to Pigeon or 9090 Transfer x 45s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Bodyweight Row x 10
    2) Goblet Cossack Squat x 6ea
    3) Box Jump + Tempo Step Down x 5ea
    4) Child’s Pose Reach Through

  • 3 ROUNDS
    35 sec on / 10 sec off
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) SL Halo - R
    4) SL Halo - L
    5) Push-up + T - R
    6) Push-up + T - 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

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored Alt. SL Bridge
    2) Anchored Leg Lifts
    3) ½ Kneeling AR Press + Lift - R
    4) ½ Kneeling AR Press + Lift - L
    5) Miniband Squat + Alt. Kickback

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Toe Down Airplane + Int/Ext Rotation - R
    2) Toe Down Airplane + Int/Ext Rotation - L
    3) Prone Scaption Reach
    4) Downdog to Plank + Mountain Climbers
    5) Flags

OVERVIEW

DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.

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.