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    Phily Bowden Strength Plan

    Uploaded by

    23S46 ZHAO TIANYU

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Phily Bowden Strength Plan

    Uploaded by

    23S46 ZHAO TIANYU
    2 views7 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2 views7 pages

    Phily Bowden Strength Plan

    Uploaded by

    23S46 ZHAO TIANYU

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    STRENGTH

    EXERCISES FOR
    RUNNERS
    Created By Phily Bowden

    © Phily Bowden 2024


    Strength for runners
    In this essential Strength for Runners plan, you are provided with two different "clusters" of exercises: one group of 5 exercises for week 1,
    one group for week 2. The idea is to alternate these clusters each week to include some variety in your strength and conditioning.

    All of these exercises are beneficial for running. Some exercises improve running form or speed, others focus on high risk injury areas and
    strengthening common weaknesses. You can find the basic plan and the advanced versions within this plan. Both of these plans are
    suitable for beginners with some basic experience with these exercises.

    Each week you should do each exercise for 60 seconds (5 x 1 minute exercises), then repeat. The total time spent on the exercises should
    be 10 minutes, with some short breaks between exercises - I recommend 30 seconds but you can take longer if you need to.

    The small print


    Before choosing to complete this plan, you should be confident in your ability to safely complete the exercises listed, without putting
    your health at risk.

    Disclaimer: Always consult your doctor before starting a new exercise routine. This plan is appropriate for runners with some experience of
    strength training. Any loss or injury incurred through the use of this guide will be the sole responsibility of the individual completing it, and
    not Phily Bowden Coaching. Any replication of the content within this document without the permission of Phily Bowden Coaching will be
    considered as a breach of copyright. In using the information within this document, you agree to the above terms.

    © Phily Bowden 2024


    Week 1 - Basic Plan

    Exercise Reps / Time

    Press Ups 60 Seconds

    Step Ups 30 Seconds on each leg

    Single Leg Deadlifts 30 Seconds on each leg

    Back Extensions 60 Seconds

    Leg Raises 60 Seconds

    © Phily Bowden 2024


    Week 2 - Basic Plan

    Exercise Reps / Time

    Squats 60 Seconds

    Walking Lunges 60 Seconds

    Glute Bridges 60 Seconds

    Calf Raises 30 Seconds on each leg

    Dead Bugs 60 Seconds

    © Phily Bowden 2024


    Week 1 - Advanced Plan

    Exercise Reps / Time

    Close Grip Press Ups 60 - 90 Seconds

    Step Ups With Weight (e.g 2 x 5kg Dumbbells) 60 Seconds on each leg

    Single Leg Deadlift With Weight (e.g 1 x 5kg Dumbbell) 60 Seconds on each leg

    Back Extensions 60 - 90 Seconds

    V Ups 60 - 90 Seconds

    © Phily Bowden 2024


    Week 2 - Advanced Plan

    Exercise Reps / Time

    Squats With Weight (e.g 8kg Kettle bell) 60 - 90 Seconds

    Walking Lunges Into High Knee With Weight (e.g


    60 - 90 Seconds
    2 x 5kg Dumbbells)

    Single Leg Glute Bridges 60 Seconds on each side

    Calf Raises With Weight (e.g


    60 Seconds on each leg
    1 x 8kg Dumbbell)

    Dead Bugs 60 - 90 Seconds

    © Phily Bowden 2024


    I hope you enjoyed these Strength Training exercises. If you did, be sure to let
    me know how it went by leaving a comment on one of my YouTube videos!

    LOVE THE GRIND

    © Phily Bowden 2024

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