Strength Training for Runners with Weights at Home | 35 Min-Intermediate скачать в хорошем качестве

Strength Training for Runners with Weights at Home | 35 Min-Intermediate

00:00 Introduction 00:14 Warm Up 04:10 Core Prep 10:31 Strength Circuit 32:35 Cool Down In this strength training for runners with weights at home workout, we use dumbbells and kettlebells to get the most out of each exercise. We recommend performing 8-12 repetitions with 2 reps in reserve (RIR). This means when get to your last rep, you should be able to do 2 more reasonably well. This allows for proper exertion during the workout. We try to mix in upper body movements between the leg movements to allow more rest between the primary leg exercises. Proper rest (2-3 minutes) between working sets helps with muscle growth. Perform strength training 2-3x per week. This allows for greatest adaptations to the strength training for running. As strength improves, continue to challenge yourself with heavier weights. The heavier weights results in greater muscle fiber recruitment via our nervous system. With proper planning, strength training for running improves running economy, reduces risk for injury, and does not put on more mass (something runners worry about when it comes to strength training!). If you are interested in planning strength training around your running training, we offer strength training coaching. Please fill out the following form and we will be happy to set up a consultation: https://forms.gle/FkJgs3G29tANsYrr7 Here is the written workout as shown in the video: Week 1 Warm Up Jumping Jacks Fence Step Overs Toe Walk Heel Walk Puddle jumpers A skip Pogos Core Prep SL Glute Bridge Dead bug/ Runners Side Plank Hamstring Bridge Side stance hip abduction High plank shoulder taps Strength Circuit Goblet Squat SL Push Up Kickstand with KB Kickstand KB Row Reverse Lunge DB SL Calf Raises Cowboy Sit Hip Flexor Stretch Hamstring Stretch