Pause Back Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


EMOM for 15 mins
Min 1 15 Russian KBS 32/24kg
Min 2 10 Walking Lunges with KB
Min 3 12 Box Jump Overs 24/20”

EMOM for 15 mins
Min 1 15 Russian KBS 28/20kg
Min 2 10 Walking Lunges
Min 3 12 Box Jumps 24/20”


Strength Training For Runners

Strength training is a supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.

If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.