Built for Distance - 8 Week Running Strength Course
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Welcome!

Introduction
Disclaimer
Weeks 1 to 4: Basic Foot Speed, Muscle & Strength

The Quick Start!
Initial Assessment
Standalone or Pick 'n' Mix
Turning on your springs!
Two types of strength (Max & Endurance)
Core is key
Why Do I Need To Train Upper Body at all?
Phase 1 - Strength Program
Built for Distance Cardio: Rucking - Why & How?
Built for Distance Cardio: BFR - Why & How?
Phase 1 - Cardio Program
Weeks 5 to 8: Spring, Stiffness & Structure

Delayed 28 days

Isometrics (holds) - If they're good enough for Bruce Lee....
VO2 Max
Phase 2 - Strength Program
Phase 2 - Cardio
Reassess - Where did you get to?
Exercise Demos

Bench assisted plyos
Hunter squat on toes
Back squat
Single Leg glute bridge
Push up
Seated row
Walking lunges
Plank
Side Plank from knees
Dead Bug
Pallof press & Pallof press with 1/4 turn
Offset Hunter Squat
Pogos to plate
Static lunge
RDL
Shoulder press
Lat Pulldown
Squat walking
Pogos
Side plank with leg lift
Single Leg Hop
Squat jumps
Frog plank
SL heel raise ISO
Walking lunges with twist with Med Ball/plate
Straight leg sit up
Pogo on/off plate
Rear foot elevated front foot pop (in place/lateral/ forward & backward)
Deficit Lunge
Lunge ISO/Pulse
Reverse step ups
Alenka
Single Leg RDL
DNS Star
2 Foot to One foot on plate
Deceleration step down
What's next - Keeping what you've got!

Maintenance
Other MT Fitness programs

Looking for another challenge?

Isometrics (holds) - If they're good enough for Bruce Lee....

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