Strength Workouts
These strength exercises work in conjunction with your prehab to keep you strong and as injury-free as possible during your training.
Strength Phase 1 focuses on developing muscles and tendon load tolerance (running essentials!) without impact.
Strength Phase 2 continues to build your running strength while adding more explosive movement and loaded/impact exercises.
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For each exercise, we provide a base exercise we want you to accomplish. If this exercise feels too easy (like an RPE of 4 or less), you can try the progression to make the exercise harder. We want your RPE for this program to be 5-7/10. If the progression puts you at an 8-10/10 RPE, stay with the base exercise.
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Many exercises are listed as “weighted” or “with weight.” If no weight is given, choose an amount of weight that will bring to you to an RPE of 5-7/10 for the exercise.
No weights? No problem! Fill a bag or backpack with water bottles. For example, a gallon of water weighs roughly 8 pounds. A standard Nalgene bottle full of water weighs 2 pounds. A standard Poland Spring 16oz bottle is 1 pound.
