Aim: Complete this programme over a 4 week period, 8 weeks out from your half/marathon and try to increase the weights a bit every two weeks. Complete all sets of the first exercise before moving onto the next exercise, not to be done as a circuit. Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Weight/block to raise your heels off the ground
- Box for hamstring curls or hamstring curl machine
- Smith machine - can use a squat rack instead and lots of weights so you can't move the bar
Weeks 1 - 2
- Full depth squats with heels raised superset with pogo jumps - 3 x 12 squats/10 jumps
- Split stances RDL - 3 x 8 each side
- Iso calf press - 3 sets, 3 reps, 4 secs (complete all on one leg before switching sides)
- Hamstring curl - 3 x 12 each side (3 secs up, 3 secs down)
Weeks 3 - 4
- Full depth squats with heels raised superset with pogo jumps - 4 x 8 squats/10 jumps
- Split stances RDL - 4 x 5 each side (increase weight)
- Iso calf press - 3 sets, 3 reps, 4 secs (complete all on one leg before switching sides)
- Hamstring curl - 3 x 10 each side (3 secs up, 3 secs down)
