simple strength and conditioning routines.

Following Nate Jenkins insightful episode, Coach Shaun will be following a Dan Pfaff / John Cook core routine.  Here are the video's for the various routines listed in order of difficulty.

1. Verdunn Routine - (Pedestal below is sufficient).

A simple general strength routine that all distance runners should consider adding to their repertoire.

Pedestal

First week: 1x10, second week: 1x15, third week: 2x15, fourth week: 1x10, then move on to next series (Pillar).

 

2. Pillar Routine

Pillar. General Strength Circuit

Pillar Routine

First week: 1x10, second week: 1x15, third week: 2x15, fourth week: 1x10, then move on to next series (Waterloo).

3. Bataan and Waterloo Routine

Nate Jenkins performing general strength exercises at Phillips Academy athletic fields, June 26, 2010. Video Shot by: Melissa Donais Bataan:

Bataan Routine

Single leg squat,Toe touchers, Push-ups, Back hypers, Yogis Side-ups, Lunge, Good Mornings, Rocky's Lunge walks, Push-up toe walks, Prone flexed hip extension,

First week: 1x10, second week: 1x15, third week: 2x15, fourth week: 1x10, then move on to next series (Waterloo).

Waterloo Routine

Prisoner squats V-sits Push-up toe walks Back hypers with twist Rocket jumps Leg toss Rocky's Wrestler's bridge Cosack extension Crunch Decline push-up Prone single leg hip extension

First week: 1x10, second week: 1x15, third week: 2x15, fourth week: 1x10,