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 2: BILATERAL MOVEMENTS
The emphasis of this day is to incorporate exercises that are generally performed with both legs and/or arms, but utilize a dominant side. These exercises are typically done in the frontal plane (side to side), with a few exceptions.
Primer: Tib Raise x50, Elephant Walk x30, Rocking Pigeon x25 each
Break these up however necessary
1a. Skater Jump (out & back)
1b. Lateral Lunge
2a. Staggered Romanian Deadlift
2b. Standing QL Raise
3a. Plank w/ Hand Touch
3b. Bent Scarecrow