Weights – once to twice / week
Click here to view and print full document: https://go.somt.org/2025WeightTrainingplan
Explanation: Super Sets- Example A1 & A2 means you do A1 for one set and move to A2 for that set and back and forth until all sets are complete then move onto B1 and B2. This helps allow the body to adapt to new kinds of demands we place on it with the running, to allow us to learn (or begin to learn) the techniques we will need to safely and successfully use strength training to boost our power and performance.
- 2 sets for beginners
- 3 sets for more advanced)
DAY 1 WEIGHTS:
Superset A:
- A1: 3-1 Tempo Goblet Squats 3 x 8 (down in 3 seconds, up in 1 second)
Watch Video
OR other option for A1: 3x 6 back squat @ 85-90%
- A2: Glute Bridge with band or single leg 3 x 15
Watch Video
- A3: Side plank clam shells with or without a band 3X15 each side
The Side Plank Clamshell Exercise | Improving Core And Hip Strength For Less Joint Pain
Superset B:
- B1: DB Side Lunges 3 x 8 each leg
Watch Video
- B2: Lat Pulldown 3 x 10
Watch Video
- B3: box or bench DB step ups to knee drive 3x8-10 each leg
Dumbbells Step Up To High Knee | Exercise Demo | Coaching Software | QuickCoach
Superset C:
- C1: Single leg Heel Raises 3 x 8 (can make more difficult with a DB in hand)
Watch Video - C2: DB Shoulder Press 3 x 8
Watch Video - C3: Mountain Climbers 3x20 each
Mountain Climbers Exercise For Beginners (With Progression) | Cardio & Core! - C4: Renegade Row 3x8 each
Renegade Row: Core & Back Builder
Superset D:
- D1: Side Planks 3 x 20" – 60” sec each
Watch Video - D2: Front Planks 3 x 20" – 60” sec
Watch Video - D3: Palloff Press 3 x 10
Watch Video - D4: laying dead bugs (banded optional)
Dead Bug - Abdominal / Core Exercise Guide
DAY 2 WEIGHTS:
- A1: Kettlebell Deadlift 3 x 8
Watch Video
OR A1 options: Barbell Deadlift or Hexbar Deadlift
- A2: Bird dog DB Row 3 x 10 each
Watch Video
- A3: Lateral band (side walk) 3 x 20 each way
Lateral Band Walks for Glute Medius Activation | GPS Human Performance
- B1: DB Single Leg Lunges 3 x 8 each leg
Watch Video
- B2: DB Bench Press 3 x 8
Watch Video
- B3: Stability ball hamstring curls 3 x 12-15
Quick Guide to Stability Ball Leg Curl
- C1: DB Side Step ups 3 x 8 each leg
Watch Video
C2: DB lat and front raises 3 x 8 each way
Watch Video
- C3: Stability Ball Tuck 3 x 12-15
Core Exercises: Knee Tuck on Stability Ball
- D3: Push-ups (optional kneeling) 3 x 10-15
- D4: Leg lifts
Lying Leg Raises
Body Weight Circuits
Option 1: TS1 (2-3 sets of everything through)
WELL'S DRILLS
Perform all the sets of each exercise before going onto the next exercise.
20 sec. of each exercise w/ 30 seconds rest for 5 reps through entire cycle
- Push-ups
- Cross elbow to knee crunch twists
- Mountain climbers
- Broad jumps or box jumps or jumping jacks
Plank/core circuit (Repeat 2-3 times through):
Supine/back plank on hands – 30 seconds
Side plank – 15-30 seconds each side
Plank march – 30 seconds
Runners toe touch – 12-15 reps each side (2 sets)
Slow push ups – 30 seconds
Hip bridge – 3 sets of 8 reps (Hold hips up, contract glutes 5 seconds)
Mountain climbers – 8 each leg, hold for a sec (2 sets)
Bird dog – 10 each side
Back/hip routine:
Donkey kicks – 2x8-10 each leg
Adduction lift – 2x8-10 each leg
Abduction lift – 2x8-10 each leg
Clam shells – 2x8-10 each leg
Opposite arm, opposite leg – 20-30 sec.
Prone double arm raise – 20-30 sec.
Prone straight leg lift – 20-30 sec.
Prone lower body crawl (soldiers) – 20-30 sec.
Front Plank – 30-60 sec.
In-n-outs – 20-30 sec.
Swimmers – 20-30 sec.
Single leg bridge dips – 8-10x each leg
Cat, cow – 5x (slow)