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Run and Bodyweight

$119.99

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Description

This 13 week, 52 session program is designed for the athlete looking to improve running ability in short to moderate distances (1-5 miles) as well as bodyweight strength endurance. Originally this program was designed for a Law Enforcement Officer looking to attend a SWAT selection course but applies to a wide range of athletes.

 

This program is appropriate for athletes that prefer to train outdoors with minimal equipment and is a great preparatory program for our more advanced programming. It uses our proven methods of periodization and progression in a well thought out, yet simple to execute, program. It requires very little equipment and can be done almost anywhere.

 

DURATION AND TRAINING FREQUENCY:

  • 13 weeks long – 4 times per week

PRIMARY EXERCISES AND MODALITIES:

  • Running
  • Bodyweight exercises

EQUIPMENT NEEDED:

  • Track or well measured running course
  • Training watch, preferably with lap function and HR monitor
  • Access to Pull-up and Dip bars
  • Exercise Mat or semi-soft surface to train core on
  • A 2.5lb-5lb weight or object for shoulder durability exercises
  • Foam Roller / Lacrosse Ball

SUGGESTED PROGRAMS EXECUTED PRIOR:

  • Hybrid program of choice
  • Foundation

SUGGESTED PROGRAMS UPON COMPLETION:

  • Sport Specific Program of choice

REQUIRED ASSESSMENTS:

  • Included

SUPPLEMENTAL DOCUMENTS:

  • Training Intensity Chart

PROGRAM QUESTIONS:

Jake@Atomic-Athlete.com