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21 Comments
What are your favourite gym workouts?
1. Cable abduction – glute minimus, glute medius…
2. Calf raises- strong calf and Achilles tendon.
3. Box jump- land lightly.. glutes..hip drive and core strength
4. Lunges / Bulgarian split squats- Unilateral, challenging, specific to running
5. Deadlift- posterior chain, back muscles.
6. Pull ups/ lat pull down (upper body)
7. Bench press/ push ups.( upper body)
Box jumps? Only if you want to risk injury!
some exercises are quite useful, but not sure about recommending complex-movement heavy weight training exercises, as people who can perform those safely, usually also have quite good core strength and general form to handle running related stresses
Push, pull, hinge & squat. Good content.
What can I do in place of box jumps I hate them
As a senior runner with 78 marathons on my legs, I still desire to run faster & well, but whenever I do runner's leg & core strengthening reps, I have to take 2 or 3 days off from running because my legs are so sore from these movements!
my workout (a bit more upper body):
1-Abduction
2-Calf Raises
3-Box Jumps
4-Lunge
5-Deadlifts
6-Rope Climbing
7-SuperSet Push Ups/Rows
8- (Optional) Curls
Why not just squat, deadlift, bench and standing shoulder press. These barbell exercises are easily titrated.
Go down further in the calf raise to work on ur shins as well on the way down
Hi GTN,
Great video, please do a similar for cycling…
So 3 times a week or twice?
Great video as always. Any tips on attaching resistance bands at home to replicate some of these? I have all the bands just can’t seem to find the right place/way to attach them round the flat! I have dumbbells but do you think it’s worth buying a bar as well?
Why are the reps per set in this video mostly within the hypertrophy range?
Is that a specific target of the weight training to complement the running workouts you’re doing?
Timestamp
1:03 cable abduction
2:07 calf raises
3:14 box jumps
4:09 split squats
5:20 deadlifts
6:57 lat pull down
8:02 bench press
Super thankful GTN exists. Incredible content for years, constantly crushing it! Thank you for what you do!!!
I over did the squats and ended up injured right before starting base training. Almost over the injury now but will have introduce strength training carefully so probably will be using leg press over back squats at first. Deadlift is king 👍
If you hit these 6 core movements you’ll be set: Squat, hinge, press, pull, push, stabilize.
Hexbar is a great deadlifting option for those with back concerns. Also a big fan of single leg deadlifts with dumbbells to isolate the hammies. Split squats, box jumps, and lat pull downs are some of my favorites, you nailed the essentials Heather!
I work out my glutes by clenching my cheeks when I take my massive morning dump
Thank you for this very nice video. Easy to follow and practice.