Speed Runner's Power
A 12-week strength block for competitive runners building explosive power and strength endurance. Three sessions per week: explosive power (plyometrics + posterior-chain ballistic work), strength endurance (single-leg load tolerance), and hill power (heavy sled, jumps, isometric quad capacity for descents). Builds the strength substrate that supports running at a faster pace under load — the running speed comes from your run training; this block builds the power and capacity for it.
Explosive power capacity (Box Jumps, Bounding, Kettlebell Swings)
Single-leg posterior chain (Single-Leg RDL, Bulgarian Split Squat)
Heavy ballistic work (Trap Bar Deadlift, Sled Push)
Strength endurance and isometric quad capacity (Wall Sit, Calf Raises, Walking Lunges)
Three sessions per week, advanced level