Elite Energy welcomes our new coaching partner Matt North from Running Matters Coaching. To celebrate, Matt is offering a 40% discount on his online programs – just mention Elite Energy when you contact Matt before the 30th June 2023.
Matt is an experienced Level 3 Performance, Trail and Ultra Marathon Coach. He is also a Course Facilitator for Athletics NSW.
Each month Matt will provide some useful topics to compliment your training. This month’s topic is Strength and Conditioning.
Below is a simple program you can do from home.
Many people think that strength and conditioning, resistance or weight training means they have to lift heavy weights to get stronger, this is not the case for long distance runners. Lifting heavy weights usually involves increasing muscle mass or getting heavier, this is not ideal for distance athletes.
Resistance training programs that emphasize muscular endurance involve performing higher repetitions of a lighter weight e.g. 15 to 20 reps. With the higher number of repetitions, the overall weight does not have to be heavy. A muscular endurance program has short rest periods, 30 seconds is enough time between sets.
Training with lighter weights makes it easier to complete a muscle endurance program from home, all you need are some dumbbells or a kettlebell, you could also use body weight if you haven’t done resistance training previously.
Weeks | 1 | 2 | 3 | 4 |
Exercise- Upper Body | Sets/Reps | Sets/Reps | Sets/Reps | Sets/Reps |
Single Leg Squats (holding weights) | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
Single Leg Hip Bridge | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
Single leg calf raises (holding weights) | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
Long step forward lunge (holding weights) | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
While maintaining the lunge position (above), keep your feet in a fixed position, raise and lower your body by straightening your legs. | ||||
Exercise- Upper Body | ||||
Single arm rows (with a kettlebell) | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
Push ups | 1 x 15 | 2 x 15 | 3 x 20 | 4 x 20 |
Core Exercise | ||||
Side Plank | 1 x 30sec | 2 x 30sec | 3 x 40sec | 4 x 45sec |
If you have any questions about this program or would like information about a personalised program, you can contact Matt via his website, email or phone.
0438 533132