2022 Strength Program – P5S4

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.

Peak Training:
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)

SWAP SESSIONTotal Body Gym Workout

Following the emphasis of this phase, these total body gym workouts focus on the foundational exercises in the 7 primary movement patterns. The complexity of these movements will increase in each phase in order to progress alongside the athlete’s abilities.

Build up to a weight that you feel you perform 8 repetitions with, then perform 6 sets of each exercise with its superset. Use the prescribed repetitions for each exercise.

1a. Depth Jump
1b. Box Squat (high box)

2a. KB Swing
2b. Hanging Leg Raise

3a. Dumbbell Military Press
3b. Assisted Chin-up
3c. Seesaw Abs

4a. Reverse Grip Dumbbell Press
4b. Inverted Row
4c. Pallof Press