There are 2 days of weight room programs, each to be done once in the week, ideally on the days of the harder workouts, after running. There are is also a band/prehab program, which can be done every day if you can fit it in, but at least try to get it in twice in the week.
Lifting Day 1:
o
3x8 - Dumb Bells Goblet Squat
o
3x10 (each leg) - Single Leg Romanian Deadlift
o
3x8 (each leg) - Lunges
o
3x10 (each leg) - Single Leg Calf Raises
o
3x8 - Lat Pulldown
o
3x8 - Dumb Bell Rows
Lifting Day 2:
o
3x8 (each leg) - Dumb Bell Step Ups
o
3x10 - Dumb Bell Bench Press
o
3x10 - Weighted Glute Bridge
o
3x10 - Squat Press Ups
o
3x5 - Box Jumps
o
3x12 - Band Pull Apart
Bands/Prehab:
o
20 each direction - Band 4 Directions (dorsiflexion,
plantar flexion, inversion, eversion)
o
20 each side - Clamshells
o
20 each side - Reverse Clamshells
o
10 yards each side - Monster Walks
o
30 seconds - Pogos
The focus in these programs should always be proper form
over speed. For the exercises using a weight, you should use a weight that isn’t
super easy, but that isn’t the heaviest you can lift. About 60% of your max.
Most of the more technical exercises we demonstrated at practice, but below is
a breakdown of each exercise for you to refer to.
Goblet Squat- Stand with your feet
a little wider than hip-width apart and your toes angled slightly outward. Hold
one end of a dumbbell vertically against the center of your chest. Keep your
elbows tucked in close to your ribcage. Engage your core, keep your chest up,
and push your hips back as you bend your knees to lower yourself. Descend until
your thighs are parallel to the floor (or deeper if mobility allows) while
making sure your heels stay flat on the ground. Push through your feet and
drive back up to the starting position, squeezing your glutes at the top.
Single Leg Romanian Deadlift- Stand
tall with your feet hip-width apart. Shift your weight onto your standing leg
(keeping a slight bend in that knee). Hinge at your hips and push them straight
back while extending your non-working leg behind you for balance. Lower your
torso until it is roughly parallel to the floor, ensuring your back remains
flat and your hips stay square to the ground. Squeeze the glute of your
standing leg and drive your hips forward to return to the upright starting
position.
Lunge- Stand
tall with your feet hip-width apart. Keep your core engaged and your shoulders
relaxed. Take a wide step forward with your right foot. Imagine you are walking
on two separate train tracks (not a tightrope) to maintain balance. Lower your
hips until both knees are bent at a 90-degree angle. Your back knee should
hover just above the floor, and your front knee should track directly over your
toes. Push through the heel of your front foot, bringing your back foot forward
to take the next step immediately.
Single Leg
Calf Raise- Stand on one leg near a wall or railing for balance, keeping your
posture tall and your core engaged. Push through the ball of your foot and your
big toe to elevate your heel as high as possible, squeezing the calf muscle at
the top. Slowly lower your heel back down in a controlled manner until your
foot is flat.
Lat
Pulldown- Stand with feet shoulder-width apart or sit on a bench. Hold a
dumbbell in each hand, engage your core, and press the weights directly
overhead with your palms facing forward. Exhale and pull the dumbbells down
toward your shoulders. Drive your elbows down and back at a 45-degree angle,
making a "W" shape with your arms. Focus on squeezing your shoulder
blades and the muscles just under your armpits (the lats) at the bottom of the
movement. Slowly press the dumbbells back up to the starting position. Maintain
tension in your arms and don't let gravity snap them back up.
Dumbbell
Rows- Place one knee and your same-side hand on a flat workout bench, keeping
your back flat and parallel to the floor. Place your opposite foot firmly on
the ground for stability. Grab the dumbbell with your free hand and let your
arm hang straight down, allowing your shoulder to reach slightly forward.
Keeping your elbow tucked tight to your side, pull the dumbbell up toward your
hip. Focus on squeezing your shoulder blade in and driving with your elbow.
Slowly lower the dumbbell back to the starting position with control.
Dumbbell Step
Ups- Hold a pair of dumbbells in your hands with your arms fully extended by
your sides, keeping your chest high and core braced. Plant your entire right
foot firmly onto the bench. Drive forcefully through your right heel to lift
your body up. Bring your left foot up to meet your right foot on the platform. Step
down backward slowly and with control using your right foot, followed by your
left, until both feet are back on the floor.
Dumbbell
Bench Press- Sit on the edge of a flat bench holding two dumbbells resting
vertically on your thighs. Carefully lie back while "kicking" your
knees up to help pop the weights into position at your shoulders. Plant your
feet flat on the floor, press your glutes and upper back into the bench, and
pull your shoulder blades down and back. Keep your core braced. Start with your
elbows bent at roughly a 45-degree angle from your torso. Exhale and press the
dumbbells up over your chest until your arms are nearly fully extended. Inhale
and slowly lower the weights back down in a controlled, arcing motion until
they are level with your chest.
Glute
Bridge- Lie flat on your back on a mat.
Bend your knees and place your feet flat on the floor, hip-width apart. Your
heels should be about 6 to 9 inches away from your glutes, close enough so that
you can graze them with your fingertips. Rest your arms at your sides with your
palms facing down. Before you lift, gently flatten your lower back into the
floor and brace your abs. This protects your lower back. Push through your
heels to lift your hips toward the ceiling. Raise your hips until your torso
and thighs form a straight, diagonal line from your shoulders to your knees.
Squeeze your glutes tightly at the top of the movement and hold for 1 to 2
seconds. Slowly lower your hips back down to the floor, maintaining tension in
your abs and glutes.
Squat Press
Ups- Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold a dumbbell in each hand at shoulder height, with your palms facing each
other and elbows tucked in. Push your hips back and bend your knees to lower
into a squat, keeping your chest up, core engaged, and weight in your heels.
Lower down until your thighs are parallel to the floor or lower. Explosively
push through your heels to stand back up. Use that upward momentum to
simultaneously press the dumbbells straight overhead until your arms are fully
extended. Lower the weights back to your shoulders smoothly as you transition
directly into the next squat.
Box Jumps- Stand
facing the box with your feet hip-width apart, about 6 to 12 inches away from
the base. Bend your knees and push your hips back into a quarter-squat position
while swinging your arms backward to build momentum. Swing your arms forcefully
forward and upward while aggressively extending your ankles, knees, and hips to
propel yourself upward. Pull your knees toward your chest and land softly on
the center of the box with both feet simultaneously. Your landing should mirror
your starting stance, with your hips at a similar angle. Carefully step down
from the box one foot at a time to reduce stress on your joints.
Band Pull Apart-
Stand or sit with your spine neutral,
extending your arms straight out in front of you at shoulder level. Hold a
light resistance band with an overhand grip, keeping your hands slightly wider
than shoulder-width apart. Keeping your arms perfectly straight (with a very
slight micro-bend at the elbows to protect them), pull the band outward by
squeezing your shoulder blades together until the band gently touches your
chest. Slowly control the band as it pulls your hands back to the starting
position, maintaining tension the entire time.
