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!

  • Running Intro

    This program is designed to strengthen and lengthen your entire body, especially where you need it most to run better.

    - Improve ankle mobility for better foot strikes
    - Increase flexibility mid thigh to mid torso to lengthen stride
    - Correct head positioning and spinal alignment for better a...

  • 6-week Running Program

    6 seasons

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

    This program requires floor space only.

    This routine schedules 6 workouts per week. To train just 3 days a week, use the workouts on Mondays, Wednesdays, and Fridays.

    Tuesdays, Thursdays, and Saturdays are optional active recovery that include ...

  • Strength Training for Swimmers

    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

    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