SPORT SPECIFIC

In this category you'll find a 6-week strength training program for runners. Click the intro to get started. This is an advanced program.

You'll also find separate strength training workouts specifically for swimming and agility. Enjoy!

Share
  • Program for Runners (semi-hard)

    7 seasons

    Advanced
    ⏱ 20-45 min
    📆 3-6 x per week, 6 weeks

  • Workout for Swimmers (moderate)

    3 seasons

    ⏱ 50 min

    This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of the below functions to make you a better swimmer:

    Function A: thoracic spine (mid spine) extension
    Function B: thoracic spine rotation
    Function C: front to back pelvic tiling

  • Strength Training for Agility (hard)

    3 seasons

    ⏱ 45 min

    3 circuits with 3 exercises each. All 9 movements improve one of the below functions to allow for faster and more controlled changes in direction.

    Exercise A: torso rotation
    Exercise B: lateral stability
    Exercise C: dynamic stabilization