Distance Running Strength Program - Warnke Math...

Distance Running Strength

Program

16-17

WARNKE, JOHN

1 Corinthians 3:10-11

10 According to the grace of God which is given unto me, as a wise masterbuilder, I have laid the foundation, and another buildeth thereon. But let every man take heed how he

buildeth thereupon. 11 For other foundation can no man lay than that is laid, which is Jesus Christ

Continuous effort - not strength or intelligence - is the key

to unlocking our potential.

Winston Churchill

One of the most vital components to becoming a better runner is having a firm foundation on which to build. This

program is designed to build the strength needed to help runners become stronger and healthier. There are 3

components that this program focuses on, (1) General Strength and flexibility, (2) Leg strength, and (3) Core strength.

There are parts of this program that are designed to be accessible to everyone and also routines that will challenge the

most fit. Building a firm foundation takes time and effort. Through continuous effort the dedicated will beat the

talented.

The General Strength (GS) program and Basic Strength are designed to do simultaneously. I recommend doing the GS

work all through the season or offseason on a daily basis. The Basic Strength Program should be done 3 times a week

through the off season and middle of the running season. Feel free to taper as desired.

These routines rely heavily on the work done by Jay Johnson. All of the routines have videos on youtube.com or

vimeo.com on Jay Johnson’s channels. I have done my best to put them together to form a cohesive plan that can be

used for cross country or track season, or off season workouts. If you have questions about the routines or exercises

you can contact me at [email protected]

Sincerely,

Coach John Warnke

I do not think that there is any other quality so essential to

success of any kind as the quality of perseverance. It

overcomes almost everything, even nature.

John D. Rockefeller

Do your duty and a little more and the future

will take care of itself.

Andrew Carnegie

mailto:[email protected]

This is a 14 week General Strength program designed to strengthen the muscles that support the primary muscles used

in running, and help your form strong. This a cool down so you should do this at the end of practice, or as soon as you

get home every day. Remember, it is all of those little pieces that add up to greatness!

When a week doesn’t have a set time or number follow the numbers on the workout chart.

If a week feels too easy you may be able to move up to the next week. Talk with me first!!

Week Cooldown Week Cooldown

1 Myrtle 5x leg raises on each exercise

8 Cannonball

5x leg raises on each exercise

2 Myrtle

5x leg raises on each exercise 9

Cannonball


3 Myrtle


Cannonball

4 Myrtle


Grant Green


5 Myrtle

12

Grant Green


6 Cannonball


Grant Green


7 Cannonball


Grant Green

Myrtl Routine

10 x with each leg (unless otherwise noted)

Clams

Lateral Leg Raise

x 4 of each with both legs Neutral, Toe In, Toe Out

Donkey Kicks

Donkey Whips x 5 with each leg

Fire Hydrant

Knee Circles Forward and Backwards

(x10 each direction)

Trail Leg Forward and Backward


Pro Tip: Hands are only to give you help

balancing

Lateral Leg Swing

Pro Tip: Keep shoulders as still as possible

Linear Leg Swing Straight

Linear Leg Swing Bent Knee

Cannonball Routine


Donkey Kicks

Scorpions

Rockies x 5

(pushup with clap)

Donkey Whips

(x 5 with each leg)

Lower Body Crawl

Iron Crosses

Australian Crawl (x10 each side)

Pedestal Lateral Leg Lift (x 5 each side)

Groiners

(x10 each side)

Hurdle Seat Exchange

Roll across your front side into the same position with the legs reversed

Quick Leg Cycle

(x5 each leg) “Paw” the ground, and pull leg back up quickly

Pro Tip: Hands are only to give you help balancing

Lateral Leg Swing





Grant Green Routine


Donkey Kicks

Scorpions x 20

Iron Crosses x 20

Lateral Leg Raise

x 8 of each with both legs Neutral, Toe In, Toe Out

Rockies x 5

(pushup with clap)

Donkey Whips

(x 5 with each leg)

Lower Body Crawl

Scorpions x 20

Iron Crosses x 20

Australian Crawl (x10 each side)

Pedestal Lateral Leg Lift (x 10 each side)

Groiners

(x20 each side)

Hurdle Seat Exchange

Roll across your front side into the same position with the legs reversed

Rockies x 5

(pushup with clap)

Russian Hamstring x 50

(x 25 hip thrust on each side)

L – Ups x 20

(don’t roll up on your neck)

Low Level Twists x 40

Quick Leg Cycle

(x5 each leg) “Paw” the ground, and pull leg back up quickly

Pro Tip: Hands are only to give you help

balancing

Lateral Leg Swing



(x5 each direction)

Pro Tip: Hands are only to give you help balancing


Basic Strength Program

The basic prerequisite for progressing to heavier lifting and high level plyometrics is the ability to

perform three full leg circuits without stopping.

The key to the effectiveness of the circuit is the speed of the repetitions. The goal is one rep

per second.

In the squat you should break parallel

The lunge length should be as long as your leg

The step-up is an alternating step up on a low box – at least 3 inches

On the jump squat the arms are held at the waist to accentuate the work of the legs

Week Leg Circuit Duration Core

1 Leg Circuit #1 1 circuit with 30 seconds rest

between exercises

Pedestal Routine

30 seconds each

2 Leg Circuit #1 1 circuit with no rest between

exercises

Pedestal Routine

60 seconds each

3 Leg Circuit #2 1 circuit with 30 seconds rest

between exercises

Med Ball Routine #1

30 seconds each


exercises

Med Ball Routine #1

45 seconds each

5 Leg Circuit #2 2 circuits with 30 seconds rest

between exercises

Med Ball Routine #1

60 seconds each

6 Leg Circuit #2 2 circuits with no rest

between exercises

Swiss Ball Routine

45 seconds each


exercises

Swiss Ball Routine

60 seconds each


between exercises

Swiss Ball Routine

80 seconds each


between exercises

Core X

45 seconds each


between exercises

Core X

60 seconds each


between exercises

Core X

75 seconds each


between exercises

Core X

90 seconds each

Leg Circuit #1


Front Lunge

Lateral Lunge 10m (each direction)

Single Leg Squat (with each leg)

Challenge: rather than having the leg go behind,

keep the leg and arms out front.

Extra Challenge: Hold a weight in front of you as

you squat.

Lateral Shuffle 20m (each direction)

Just like the lateral lunge but faster

Leg Circuit #2


Front Lunge

Lateral Lunge 10m

(each direction)

Body Squat x 15

(keep feet straight, at hip width)

Single Leg Squat

(with each leg) Challenge: rather than having the leg go behind, keep

the leg and arms out front. Extra Challenge: Hold a weight in front of you as you

squat.

Burpies x 10

Lateral Shuffle 20m

(each direction) Just like the lateral lunge but faster

*Extra* Do these if you are feeling extra strong today! *Extra*

60 sec rest

Rocket Jumps x 5

90 sec rest

Rocket Jumps x 5

Leg Circuit #3

Lateral Lunge 20m

Wide Outs x 10

Lateral Shuffle 35m

Mountain Climbers Singles In x 10

Mountain Climbers Doubles In x 10

Mountain Climbers Singles Out x 10

Speed Skaters x 16

Mountain Climbers Doubles Outs x 10

Russian Hamstrings x 60

Step-Ups x 50

Pedestal Routine

20 sec for each

Prone

Challenge: Lift your feet up 6 inches

hold for a couple seconds and switch feet.

Lateral

(Left or Right)

Challenge: Try this with your arm

raise straight up Extra Challenge: Hold your top leg

up in the air

Supine

Challenge: Lift your feet up 6 inches

hold for a couple seconds and switch feet.

Lateral

(Opposite Above)

Challenge: Try this with your arm

raise straight up Extra Challenge: Hold your top leg

up in the air

Medicine Ball Routine #1

Romanian Twist

180 to 90 degrees

Pedestal Hold

Body Squat

Swiss Ball Routine

Pedestal Hold

Romanian Twist

Jackknife

Heels hold Hip-ups

Hamstring Curl

Soles hold Hip-ups

Wall Squats

Hamstring Squeeze

Core X

Running V-Sit

Australian Crawl

V- Sit Flutter Kicks

Side Plank Leg Lifts

(Right)

Supine Leg Lifts

Side Plank Leg Lifts

(Left)

Rockies (sets of 3)

Push up into side plank

Superman

V- Sit Scissor Kick

Here is a selection of core workouts designed to push those who already have a solid

foundation. The can be supplemented in for other core or leg work if desired.

Extra Exercises These are good exercise but aren’t a complete routine

Hay bales

Single Leg Hay Bales

Hamstring Flips

V-ups

High Toss

Apollo (x10 unless otherwise noted)

V-Ups

180 to 90 throws

Feet Behind Head

Double Leg Eagles

180 to 90 Toe Touch

2 Arm Side Lift

Athena (x10 unless otherwise noted)

Big Turns x 20

(each direction)

Long snapper

Straight Arm Rotations

Hay bales

Bent Arm Rotations

180 to 90 Toe-Touch x 20

Seated Swinging

(5 each direction)

Single Leg Scale x 6

(each leg Forwards, Outside, Back)

Clock 9 to 3 (and back)

Hay bales

Core H

Prone Elbow Stand

Running V-Sit

Lateral Plank Left

Australian Crawl

Lateral Plank Right

V-Sit Flutter Kick

Scissor Kick with Breaststroke Arms

Sit-Up with Twist at Top

Butterflies

V-Sit Scissor Kick

Kettle Bell 30 seconds each exercise

Squats

Squat to Press

Double Arm Swing

Single Arm Swing

Back Routine

Opposite Arm Opposite Leg

Double Arm Raises

Prone Straight Leg Lift

(both legs)

Lower body Crawl

Sitting Bicycle

Straight Leg Lifts from Knee

Leg Swing Up

Leg Circles

Superman

Sitting Push Kick

Straight Leg Ins and Outs

Ins and Outs Arms

Australian Crawl with legs locked

Crunch with hold

Side-Ups

Cat back

Distance Running Strength Program - Warnke Math...

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