Uphill Race Heavy Weights Programme

Uphill Race Heavy Weights Programme

On the go? Access all videos and more with the SCY for Runners app:

Download the SCY for Runners app Download the SCY for Runners app

Aim: Complete this programme over a 8 week period, 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
  • Kettle Bell
  • Trap/HEX Bar
  • Box/Swiss Ball

Weeks 1 - 4

  • Single leg RDL to clean - 2 x 12 each side
  • Overhead reverse lunge into high knee - 2 x 12 each side
  • Split stance trap bar deadlift - 2 x 12 each leg
  • Repeated high bar step up - 2 x 12 each side
  • Split squat front squat - 1 x 12 each side
  • Box/Swiss ball hamstring curl into bridge - 2 x 8

Weeks 5 - 8

  • Single leg RDL to clean - 2 x 12 each side
  • Overhead reverse lunge into high knee - 2 x 12 each side
  • Split stance trap bar deadlift - 3 x 12 each leg
  • Repeated high bar step up - 3 x 12 each side
  • Split squat front squat - 2 x 12 each side
  • Box/Swiss ball hamstring curl into bridge - 2 x 8