Strength And Conditioning

A strong core is essential to improving running, along with reducing injuries
— Martin, Head Coach

As part of the club we run strength and conditioning on Thursdays. In addition to this try and complete the 2 circuits below once a week!

If you find the circuits too easy, build up the reps, and complete more circuits.

As a foundation to this check out these 7 key exercises here, try to nail the form of these for maximum benefit


Core 1

  • Complete 1 minute per exercise.

  • Repeat 3 times with 1 minute break between circuits

  1) Dead Bug   12 each side  Alternate Sides, keeping base of back on flat grounds.

1) Dead Bug

12 each side

Alternate Sides, keeping base of back on flat grounds.

  2) Glute bridge   12 reps  Press through the heels. Push hips upward. To increase difficulty use weight on hips / raise one leg of floor

2) Glute bridge

12 reps

Press through the heels. Push hips upward. To increase difficulty use weight on hips / raise one leg of floor

  3) Twisting side plank   8 reps each side

3) Twisting side plank

8 reps each side

  4) Press up   12 reps

4) Press up

12 reps

  5) High reach sit up   30 seconds each side

5) High reach sit up

30 seconds each side

  2) V Sit   Make sure to stay balanced.

2) V Sit

Make sure to stay balanced.


Core 2 - Complete circuit 3 times, 2 minutes between each,

  Burpees   12 Burpees

Burpees

12 Burpees

  Squat   12 reps  Hold medicine ball r do jump squats to increase difficulty.

Squat

12 reps

Hold medicine ball r do jump squats to increase difficulty.

  Scissor legs   Alternate legs on top. 12 times each side.

Scissor legs

Alternate legs on top. 12 times each side.

  Plank, with Shoulder touch   12 Shoulder touches each side.

Plank, with Shoulder touch

12 Shoulder touches each side.

  Russian Twists   12 each side.

Russian Twists

12 each side.

  Weighted / Jump Lunges   12 each side.  If no weights available do  Jump lunge

Weighted / Jump Lunges

12 each side.

If no weights available do Jump lunge