Training Plan

Selected exercise types and exercises

Core	Assistance	Prehabilitation	Flexibility	Core Stability
Squat	Bicep curl	Squat with plates under heels	Triceps	Weighted sit up
Dead lift	1 legged step up	Walking Calf raise	Gluteals	Quadruped with alternate arm/ leg raise
Bench press	knee extension	Side bridge	Hamstrings	Prone Plank
Lat pull down	Tricep overhead	Calf stretch using foam roller	Quadriceps	Bridging
Lunge	Seated press	Tubing Walks	Calf Stretch	Standard rotation pulley
Shoulder Press	Seated abductor	Walking lunge	Abductors	Reverse wood chop

Monday:

Exercise Type	Exercise	Load	Sets	Reps	Rest	Primary muscles used	Rationale	Reference
Core	Squat	67	3	12	30-60 between sets and 1-2min between exercises	Quadriceps Gluteal muscles Hamstrings	Strengthens the main muscles involved when running. Strengthens the swing phase needed for hip extension (Alter, 2005)	(Jung, 2003)
Core	Bench press	67	3	12		Pectorals	Strengthen upper body involved in the cyclic movement.	(Jung, 2003)
Assist	Knee extension	67	3	12		Quadriceps	Strengthens the main muscles involved when running.	(Johnston, Quinn, Kertzer & Vroman, 1997)
Assist	Tricep overhead	67	3	12		Tricep	Strengthens the upper body invoved during running.	(Erickson, 2005)
Prehab	Walking lunge		3	12		Quadriceps	Strengthen major muscle group. Sport specific.	(Erickson, 2005)
Prehab	Side bridge		3	Till failure		Gluteus medius	Increase strength of gluteus medius.	(Ekstrom, Donatelli & Carp, 2007)
C stab	Standard rotational pulley		3	12		Latissimus dorsi	To increase strength in the stabilisation of the core muscles.	(Federicson & Moore, 2005)
C stab	Quadruped alternate arm/ leg raise		3	12		Core muscles	To increase strength in the stabilisation of the core muscles.	(Federicson & Moore, 2005)

Note: Assit= asstiance, Prehab= Prehabilitation, C stab= core stability.

Wednesday:

Exercise Type	Exercise	Load (%)	Sets	Reps	Rest (seconds)	Primary muscles used	Rationale	Reference
Core	Lunge	67	3	12	30-60 between sets and 1-2min between exercises	Quadriceps	Drive the legs forward to	(Johnston, Quinn, Kertzer & Vroman, 1997)
Core	Shoulder press	67	3	12		Deltoids	To create running motion.	(Erickson, 2005)
Assist	Seated abductor	67	3	12		Abductors	Creates power during the stance phase.	(Novacheck, 1998)
Assist	Bicep curl	67	3	12		Bicep brachii	To create running motion.	(Erickson, 2005)
Prehab	Tubing Walk		3	12		Gluteals	Strengthens the specific muscles to improve running economy.	(Pankratz, 2003)
Prehab	Heel raise squat		3	12		Quadricep Hamstrings Gluteals	Targets the weaknesses in technique of squat.	(Jung, 2003)
C stab	Prone plank		3	Till failure		Abdominals	To stabilise the core muscles.	(Federicson & Moore, 2005)
C stab	Bridging		3	12		Core Glutes	To stabilise the core muscles.	(Federicson & Moore, 2005)

Note: Assit= asstiance, Prehab= Prehabilitation, C stab= core stability.

Friday:

Exercise Type	Exercise	Load	Sets	Reps	Rest	Primary muscles used	Rationale	References
Core	Dead Lift	67	3	12	30-60 between sets and 1-2min between exercises	Hamstrings Gluteals	To strengthen muscles used during swing phase.	(Erickson, 2005)
Core	Lat pull down	67	3	12		Latisimus dorsi	Stabilises the core muscle for good posture while running.	(Johnston, Quinn, Kertzer & Vroman, 1997)
Assist	Seated press	67	3	12		Quadricep	Improving isolated muscle group.	(Johnston, Quinn, Kertzer & Vroman, 1997)
Assist	1 leg step up	67	3	12		Quadricep Gastrocnemius	Increasing strength will improve running mechanics.	(Erickson, 2005)
Prehab	Calf stretch with foam roller		3	12		Gastrocnemius	To reduce tightness within the muscle	(Baechle & Earle, 2000)
Prehab	Calf raise		3	12		Gastrocnemius	Strengthens muscles improving push off phase.	(Erickson, 2005)
C stab	Reverse wood chop		3	12		Abdominals	Stabilise the core muscles	(Federicson& Moore, 2005)
C stab	Weighted sit up		3	12		Abdominals	Improve strength and core stability.	(Johnston, Quinn, Kertzer & Vroman, 1997)

Note: Assit= asstiance, Prehab= Prehabilitation, C stab= core stability.

Everyday:

Exercise Type	Exercise	Load	Sets	Duration (Sec)	Rest (sec)	Primary muscles used	Rationale	References
Flex	Tricep	0	3	30	10	Tricep	Improve range of motion in upper limbs.	(Baechle & Earle, 2000)
Flex	Gluteals	0	3	30	10	Gluteals	Muscles maximise running efficiency during forward swing.	(Alter, 2004)
Flex	Hamstrings	0	3	30	10	Hamstrings	To balance strength in leg muscles whilst running.	(Baechle & Earle, 2000)
Flex	Quadriceps	0	3	30	10	Quadriceps	Improves range of motion and supports hip extension whilst running.	(Alter, 2004)
Flex	Soleus	0	3	30	10	Calf Stretch	Removal of tightness within the muscle.	(Hamilton, 2005)
Flex	Abductors	0	3	30	10	Abductors	Improve range of motion.	(Baechle & Earle, 2000)

Note: Flex= Flexibility