Runner Strength Protocol

This routine is based off Faith from Mirror's Edge & catalyst. It's the strength training routine I'd imagine she does to supplement her running and combat training. This routine will absolutely build muscle and strength, but it's primary goal is to condition and strength the muscles used when one runs, does parkour, and fights. For this reason, it should be done at a lighter intensity, and with a heavy focus on correct form.

If you are running it alone, with no supplemental activities, then the intensity can be increased.

Warm up for the first exercise of the day by doing 1-2 sets of the max rep range with an easier progression

Workout "B" could be skipped if Strength training is even less of a priority. the day can be replaced with, running, parkour, or rest.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Push Up

Weighted Hanging Leg Raise

Standing Calf Raise

Full Body A

Inverted Row

Goblet Squat

Pike Push Up

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