Eight week General Strength Progression

Posted on November 20, 2011 by CoachJay

If I had to guess, this post will soon become the most popular post on this site. Why? Because the General Strength progression below is the content that I most frequently forward when answering questions on how to improve your running. I put this progression together for Running Times magazine and I think it’s the most valuable work I’ve done for them.

To following along, simply watch the videos below and then click here for the description of sets and reps you do during each phase of the eight week progression.

This entry was posted in For Everyone, Training Videos, Videos. Bookmark the permalink.

Chris

I coach cross country and we used these routines with great success. We started indoor where I am the assistant coach and I had my distance runners do this routine after their run. The Head coach saw them doing the lateral leg raise and told them not to point their toes up or down as this works the hip flexors and they already work those enough with our running workouts. She is a personal trainer and is very knowledgeable but we had no hip flexor issues in cross country and we ran injury free all year. Coach Johnson I would love to hear your thoughts.
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http://coachjayjohnson.com CoachJay

Here you go:

http://www.coachjayjohnson.com…
http://twitter.com/iowacitylaw Mark Thompson

Coach Jay, thanks for these videos. It's just too hard to replicate these exercises with the RT text alone.
Ian Simon

Hi Jay. Thanks for the nice clear instructions. I'm about to start coaching a group of youngsters, ages 13-16. Only get them one night a week, and we're into dark and frequently miserable nights. They run for about 45 minutes, with efforts capped at 12-13 mins.
Would you put something like this as a warm-up, when they're fresh and dry, or after the run, which should be the main focus but may mean they're cold & wet?
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Eight week General Strength Progression

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