STRENGTH
TRAINING
ROUTINES
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
When it comes to guiding runners through a strength training program, the biggest challenge I
have as a coach who works with most of his clients remotely is demonstrating proper form.
Online video is obviously the best way to deal with this, but shooting my own video is cost
prohibitive and most examples on YouTube are either of poor quality or simply done wrong.
Fortunately, after a lot of research, I came across this fantastic program put together by Nike
Running and Running Times contributor, Coach Jay Johnson. His training program is solid and his
videos are well done and informative so I’ve taken the liberty of organizing his program (with
some minor changes and customizations) into this document for my athletes.
Why Strength Training?
Strength training is an aspect of running that many runners overlook or under appreciate. This is
unfortunate because when done regularly and done right, strength training pays off with
improvements in two key areas:
1: Running mechanics & efficiency
Mechanics means form and when your form is good you’re a more efficient runner. Efficiency
relates to how well you use the energy you consume from your body while running. Obviously,
the less energy you burn from foot strike to foot strike the better. This translates into farther
and/or faster running. Always a good thing.
2: Injury prevention
Most running injuries are a result of weakness and/or muscle imbalances somewhere in the
body. A well-rounded strengthening routine like this one helps ensure that your body is well
fortified against injury by addressing all sides of your body.
About This Program
Coach Jay’s program is a progressive series of exercises that build on each other over time. This is
one of the reasons why I like it. However, jumping right in and doing too much too soon can cause
an injury just like running too far or too hard can. Ease into it and take your time.
In his videos Coach Jay says this is an “eight week” program. Depending on your current fitness, it
may take longer. In fact, for all but the fittest athletes, I think it would take more like 12-16 weeks
to build up to the full regimen of exercises. So don’t get discouraged if you’re not able to
graduate from one level to the next every two weeks like he suggests. For beginners it could be
several weeks before you’re ready to move beyond the week 1-2 series of exercises.
To help you along, I’ve made some adjustments to his program. Please follow my guidelines as
written in the following pages and not the order Coach Jay describes in the videos. Just use the
videos to learn the techniques and understand the principles behind each activity. Jay gives some
great advice.
Getting Started
There are five different videos through which you will learn the moves. All of which are done using
body weight only. This was an important aspect in my selecting this program. It will allow you to
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
do it just about anywhere (so no excuses for skipping a workout!). For each exercise routine, I’ve
linked to the related video and given a time stamp when the relevant segments begin and end.
Beginning runners
Start by doing the Myrtle routine once a week on an off day. Once you can comfortably complete
Myrtle without any significant muscle pain the day after, add in the Pedestal :20 or Pedestal :40
series (your choice). Once you can comfortably complete both Myrtle and Pedestal routines
without any significant pain, choose a different day of the week to add in Leg Circuit #1. This
second strength training day can be done on any day of the week except the day of your longest
run. Once you’ve mastered all of these routines you’re ready to move onto the Experienced
Runner progression.
Experienced runners
You’ll know if you’re ready to take these exercises on if you’re able to comfortably manage the
Myrtle, Pedestal and Leg Circuit #1 routines. Once you’re there, pick an off day and do the
Cannonball and Pedestal :40 routines. After you can comfortably manage these, add in Leg
Circuit #2 on a second day. Get comfortable with these routines and graduate to the ass kicking
Grant Green on the first day and Leg Circuit #2 on the second.
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
Myrtle
Myrtle
Why myrtle? Myrtle rhymes with “hip girdle”
and that’s the area that this workout targets –
the lower core, hips and glutes. Most runners,
even experienced ones, are very often weak in
this area. It’s for this reason that the myrtle
routine is the center piece for the entire
strength program.
1.
Clams x10
2. Side leg raises (lateral)
• Toe in x4
• Toe neutral x4
• Toe out x4
3. Donkey kicks x10
4. Donkey whips x5
Some of the workouts in this routine will seem
easy. Other’s will be pretty hard. Adjust the
reps as needed, but work on mastering this
routine before moving on to the others. You’ll
know you’re ready when you can finish the
routine with out any (or much) soreness/
stiffness the following day.
Videos
The myrtle routine runs from 1:55 through to
the end of this video. Click Here
5. Fire hydrant x10
6. Knee circle forward x10
7. Knee circle backward x10
8. Hurdle trail leg forward x10
9. Hurdle trail leg backwards x10
10. Lateral leg swings x10
11. Linear leg swings (straight leg) x10
12. Linear leg swing (bent knee) x10
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
Pedestal
Routines
Pedestal :20 and :40
Pedestals, or “planks” as most people call them,
are fantastic exercises for an all-around strong
core.
:20 & :40 Second Routines
1.
Front plank (prone)
2. Left side plank (lateral)
3. Back plank (supine)
If you can’t do the initial :20 seconds, do what
you can and work up to the longer holds.
Often times people feel the urge to tense up
their breathing or even hold their breath when
doing planks. Remember to breath regularly
when doing these. Your muscles will tire much
faster without the oxygen to fuel them.
4. Right side plank right (lateral)
Leg Raise Routine
1.
Front plank with leg lifts x5
2. Left side plank with leg lifts x5
3. Back plank with leg lifts x5
4. Right side plank with leg lifts x5
You’ll see that in the videos, Sara, does some of
the leg raise routine with her supporting arm(s)
extended. This is very advanced and while I
encourage you to try it, I would wait until
you’ve fully mastered the bent arm variety first.
Videos
:20 second routine runs from :25 to 1:55 in this
video. Click Here
:40 second routine runs from 1:54 through to
the end of this video. Click Here
Leg raise routine runs from the start to 1:12 in
this video. Click Here
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
Leg
Circuits
Leg Circuits
This leg series contains exercises that are key to
fending off knee and IT band issues. Most
runners should be able to do the majority of
these exercises, but if you’re finding any of
them particularly challenging, adjust the reps
as needed.
Once you master circuit #1, move on to #2.
However, please notice that I cut out the last
exercises – rocket jumps – from the routine to
the right. Unless you are very confident in your
ability and have done some plyometrics in the
past, I don’t want to attempting the rocket
jumps. If done wrong the can lead to injury as
Jay mentions in the video.
Leg Circuit #1
1.
Front lunge x5
2. Lateral lunge 10 meters
3. Single leg squats x5
4. Lateral shuffle 20 meters
Leg Circuit #2
1.
Front lunge x10
2. Lateral lunge 10 meters
3. Body squats x15
4. Burpies x10
5. Single leg squats x10
6. Lateral shuffle 20 meters
Videos
Leg circuit #1 runs from the start to 1:55 in this
video. Click Here
Leg circuit #2 runs the entire length of this
video. Click Here
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
Cannonball
Cannonball
If you’re following the table on page two
properly, you should be well accomplished at
performing the pedestal, myrtle and leg circuit
routines. Now it’s time step things up a bit.
1.
Donkey kicks x10
2. Scorpions x20
3. Rockies x5 (or regular pushups)
4. Donkey whips x5
The cannonball routine introduces new
workouts around some of the old ones you’re
already familiar with. All of them focused on
working the hip girdle and lower core areas.
5. Lower body crawl x10
6. Iron cross x20
7. Australian crawl x20
I’ve added a break in the middle of the
program. Take it if you need it, but if you can
make it through without the rest, good for you!
:90 seconds rest
Videos
Cannonball runs from 1:15 through to the end of
this video. Click Here
10. Hurdle seat exchange x10
8. Side planks with leg lifts x5
9. Groiners x10
11. Quick leg cycle x5
12. Hurdle trail leg forward x10
13. Hurdle trail leg backward x10
14. Lateral leg swings x10
15. Linear leg swings x10
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
Grant
Green
Grant Green
1.
This series of workouts is seriously badass. I
wouldn’t expect any but the most fit athlete to
be able to complete half of these exercises on
the first try.
2. Scorpions x20
In fact, I’ve altered the routine slightly from the
video presentation by adding breaks and
adjusting the reps. I think this makes it more
realistic for most runners. Please use the video
to learn the exercise techniques, but follow
along with what I’ve written here in the
adjacent column.
Mastering this routine will take time. As you
work your way through it, give all of the
exercises a try, but don’t be afraid to cut short
some of the reps. Over time you’ll build the
strength to accomplish all of them.
Videos
Grant Green runs the entire length of this video.
Click Here
Donkey kicks x10
3. Iron cross x20
4. Lateral leg lift
• Toe in x8
• Toe neutral x8
• Toe out x8
5. Lower body crawl x10
6. Donkey whips x5
7. Rockies x5 (or regular pushups)
:90 seconds rest
8. Scorpions x20
9. Iron cross x20
10. Australian crawl x10
11. Side planks with leg lifts x20
12. Groiners x20
13. Hurdle seat exchange x10
14. Rockies x5 (or regular pushups)
:90 seconds rest
15. Russian hamstrings x10 (work up to 50 over
time)
16. L-ups x20
17. Low level twists x10 (work up to 40 over time)
18. Quick leg cycle x5
19. Hurdle trail leg forward x5
20. Hurdle trail leg backward x5
21. Lateral leg swings x10
22. Linear leg swings x10
Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com
JGB COACHING / STRENGTH TRAINING ROUTINES
THE LEGAL
MUMBO JUMBO
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Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com