Strength guides - (Warm up, gym routine etc..)
More gym resources will be uploaded keep checking back.
GYM warm up
Home gym, lunge circuit, kettlebell, squats, upper body work, TRX, and adductors
Home gym - glute bridges, hamstring walkouts, & adductor holds
Home gym - double leg RDLS & split lunges
Home plyometrics - pogos no voice over, double leg, and single leg (10-15 reps each)
Think speed of the ground, and height
Post run strength - (voice over will be added when my voice comes back)
This can be done at the track, and the idea was to have something fast you could do post session to combine training & strength
Post run mobility - (voice over will be added when my voice comes back "sorry")
This can be done at the track, stretching or yoga mat etc..
Post run - Fast feet, running bounds, single leg bounds and hills sprints
Start with - 15-20 meters of fast feet 2-3 sets, and same for running bounds
Hill sprints great for pre session, or post session neuromuscular power 10-15 secs at 90-95% max speed.
Doing these on a hill takes away some of the pounding, and so please only do this kind of work uphill
Start with the calve walks, and then you can add calve raises & calve toe plants with a weight above your head (superset) I do 10 reps on calve raises, and then 10-20 taps with weight overhead each foot etc. Please be careful, and best to do this after a harder session rather than the day before or the calves can cramp a little
Quarter squat with power - superset with box jumps
I will only say this once, but only move to this kind of gym if you've done basic gym for 2 months or so, otherwise stick to body weight, and a very low box jump to first learn technique. (NONE of this gym work compliments your running if you get hurt)
Box step ups - Glute work
Another great exercise and not super advanced, but use a broom to start with, and aim for 4-6 reps only (2-3 sets)
Single leg RDL, arm row, lunge & drive
This is a complex movement incorporating different muscle groups, and best to start with a dumb bell, kettlebell, or even just bodyweight - Personally I only do 3-4 reps, and maybe 2-3 sets, but I like to think it improves balance & power as you drive up, but get settled in each new part of the movement before moving to the next stage.