This second four week block provides a gradual progression from the previous programme. We also introduce the concept of performing “Introduction to General Strength B” in a circuit fashion with participants moving from one station to the next as they progress through the session.

Please note that new exercises are highlighted in bold.

Exercises

Dynamic Warm Up B

  • 20m Easy skip (cue “knee up/toe up/arm action”)
  • Walking knee to chest squeeze
  • 20m Easy skip
  • Bodyweight prisoner squat x 10 (“heels down/hips back”)
  • Walking lunges hands behind head x 10 (“step over the knee/vertical torso/coordinated arms”)
  • 20m Easy skip
  • Hip hinge x 10 reps
  • 20m Lateral skip left
  • Sumo squat x 10 reps
  • 20m Lateral skip right
  • Lateral lunge to 90 degrees and slide back x 5 reps each side
  • High knee skip 20m
  • Reverse lunge to high knee x 10 reps
  • High knee skip 20m

Trunk Bracing B

  • Side plank from knee with top leg raise
  • Shoulder tap push up
  • Deadbug – double leg lower
  • Contralateral rotating plank from hands
  • Push up climb from forearms

Introduction to General Strength B

Single Leg Progressions

  • Pistol squat from box

Lunge Progressions

  • Reverse lunge

Hip Hinge Progressions

  • Standing single leg hip hinge
  • Inchworm walk out

Push Up Progressions

  • Push to giant cone OR pike push up

Bridging Progressions

  • Wall bridging from heels 
  • Single leg bridges

Split Squat Progressions

  • Split squat with rear leg raised

Finisher B

  • Single leg straight leg hip bridge
  • Split squat and hold
  • Push ups x 10
  • Wall double leg bridge and hold
  • Single leg wall sits

Session Execution Notes

The following notes provide guidance for individuals undertaking the session in a sports hall. Adjustments should be made for other venues.

Schedule

The session should progress through the following order. During weeks 1-2 when participants are first learning the exercises it may be necessary to reduce the time they are performed for in order to keep to time. In weeks 3-4 when everyone knows the exercises the time the participants are working for can be increased. The list below shows the session structure and provides an idea of which elements would typically be performed during which weeks. The reason less is done during weeks 1 and 2 is because more demonstration and explanation is required on the part of the coach, lengthening session times.

  • Dynamic Warm Up B – Week 1, 2, 3, 4
  • Trunk Bracing B – Week 1, 2, 3, 4
  • Introduction to General Strength B – Week 1, 2, 3, 4
  • Finisher B – Week 1 (if have time), 2, 3, 4
  • Trunk Bracing B – Week 2 (if have time), 3, 4
  • Static Stretching – Week 1, 2, 3, 4

Dynamic Warm Up

The Dynamic Warm-up can be performed with participants moving from one side of the hall to the other. The 20m distance is just a guide and can be extended or reduced based on space. The focus during the warm up is on technique and mobilising the key joints (ankle, knee, hip, spine, shoulder, elbow).

Trunk Bracing B

The first time Trunk Bracing is performed the focus is on correct exercises execution with good explanation and demonstration from the coach. Participants have the option to work for either 15s/30s/45s/60s. The rest period is the time required to demo the next exercise.

During the second attempt at Trunk Bracing, participants have the option to work for either 15s/30s/45s/60s. The total time including rest for each exercise is 75s. Such a structure allows for differentiation between groups while staying on a consistent schedule. Therefore the work to rest rations are as follows for each group:

  • 15s work / 60s rest
  • 30s work / 45s rest
  • 45s work / 30s rest
  • 60s work / 15s rest

Individuals should choose a work time that they can manage with perfect form.

Introduction to General Strength B

The coach should come prepared with the names of each exercise written on an A4 piece of paper. Each piece of paper is positioned as a “station” on the floor of the hall with the appropriate mats/equipment located near by.

The group is divided into 8 groups. Each group beings at a different station. Participants work for 30s on each side for unilateral exercise (such as single leg step ups) or 60s for bilateral exercises. After 60s is up the individuals move to the next station in a clockwise direction.

Finisher B

Participants have the option to work for either 15s/30s/45s/60s.The total time including rest for each exercise is 75s. Such a structure allows for differentiation between groups while staying on a consistent schedule. For push-ups individuals have to do 10 reps in the 60s. If they finish early they get to rest for the remainder of the exercise.

Static Stretching

At the end of the session the following static stretches should be performed. These will help lengthen the muscles on the anterior (front) of the body, which are usually extremely tight on runners.

  • Standing quad stretch
  • Kneeling hip flexor stretch
  • Kneeling hip flexor stretch with arms overhead
  • Cat stretch (for abdominals)
  • Seated glute stretch with twist