Example Strength schedule in addition to running:
(WEIGHT TRAINING CAN BE INCLUDED BUT DISCUSS WITH COACH)
Monday: MYRTL and 5 minutes of Planking Workout
Tues: Core X or 10 minutes of core exercises
Wed: MYRTL and extra stretching
Thurs: Core H or 10 minutes of core exercises
Fri: MYRTL and extra stretching
Saturday: 10 minute Planking workout (include Kangaroos, Fire Hydrants, Shoulder Taps, Pushups)
Sunday: light stretching here and there during the rest day
MYRTL
MYRTL CHECKLIST: (perform on both sides)
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Clams
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Lateral Leg Lift (neutral)
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Lateral Leg Lift (toe up)
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Lateral Leg Lift (toe down)
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Donkey Kicks
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Donkey Whips
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Fire Hydrant
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Knee Circle Forward
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Knee Circle Backward
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Hurdle Trail Leg Forward
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Hurdle Trail Leg Backward
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Lateral Leg Swing
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Linear Leg Swing
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Linear Leg Swing, Knee Bent
Lunge Matrix:
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Front Lunge: 5 reps per leg
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Front Lunge w/Twist: 5 reps per leg
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Side Lunge: 5 reps per leg
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Reverse Lunge: 5 reps per leg
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Back and to the Side: 5 reps per leg