Two Oceans & Comrades Heavy Weights Programme

Two Oceans & Comrades Heavy Weights Programme

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Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.

Equipment:

  • Squat Rack
  • Box
  • Kettlebell
  • Swiss Ball
  • Smith Machine (You can use a squat rack if your gym doesn't have one of these)

Weeks 1 - 4 (sets/reps stated next to each exercise)

  • Heels elevated full depth squat (3 x 8)
  • Bulgarian split squat and pause (2 x 12 each side)
  • Single arm KB swing to squat jump (3 x 20/8)
  • Swiss ball hamstring curl into bridge (3 x 10/10 each side)
  • Smith Machine single leg calf raise (3 x 12 each side)

Weeks 5 - 8

  • Heels elevated full depth squat (3 x 8)
  • Bulgarian split squat and pause (2 x 12 each side)
  • Single arm KB swing to squat jump (3 x 20/8)
  • Swiss ball hamstring curl into bridge (3 x 10/10 each side)
  • Smith Machine single leg calf raise (3 x 12 each side)

* Sorry about the background noise in the gym