PHASE 5: Peak Training
The emphasis of this phase is to peak into the marathon, while maintaining previously developed strength, power, and increasing local muscular endurance with small external resistance. Focus on the quickness and frequency of each repetition, as they are highest during this phase. The number of sets is greatly reduced in order to allow maximum efficiency of the workout, and full focus on running.
Instructions: Perform both sets of each exercise, following prescribed repetitions of each. For lateral and unilateral exercises, perform half of the prescribed repetitions on each side. Exercises will be performed in order with their superset. Exercise 1a. is always a jumping movement for power, and is the only exercise that has a different repetition scheme noted below. Keep rest times to a minimum, but allow enough time to ensure proper technique.
Week 1: 2-3×10 (Jump 2-3×1)
Week 2: 2-3×12 (Jump 2-3×4)
Week 3: 2-3×14 (Jump 2-3×3)
Week 4: 2-3×16 (Jump 2-3×2)
SESSION 1: BILATERAL MOVEMENTS
The emphasis of this day is to incorporate exercises that require both legs and/or arms to complete, and are generally performed in the sagittal plane (moving forward/backward).
Primer: Tibialis Raise x50, FHL Calf Raise x25 (or x25 each), KOT Squat x25
Break these up however necessary
1a. Broad Jump
1b. Pump Squat
2a. Glute Bridge (feet together)
2b. Leg Raise
3a. Scap Push-up