Work more muscle groups in less time to get your strength training done fast.
How to use this list:so you can learn the proper form. Start with the box jumps as a warm-up, and do 3 to 4 sets with 3 minutes of rest in between. Then work your way through the rest of the list, performing the number of reps and sets indicated.
Don’t skip anything—these specific moves were chosen to target the most important areas for runners.
Start with your own bodyweight to master the movement patterns, then systematically add increasing weights over time.Stand with feet shoulder-width apart at a comfortable distance from a bench, box, or step. Lower into a quarter squat, then swing your arms and push through feet to to jump onto the box. Do 4 to 5 sets of 3 reps to warm up.Stand in front of a bench, box, or step with feet hip-width apart and hold a dumbbell vertically in front of chest, elbows pointing toward floor.
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