Running & Trail

Two short sessions a week, added to your running and never in its place, to strengthen what gives way in runners: gluteus medius, calves, hamstrings and knee control on every foot strike.

What the program includes

• 9 weeks · 2 sessions / week · All levels
• Equipment : dumbbells · bands
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 3) : Build tissue tolerance before strength. Full ranges, slow tempos, modest loads: the calf, the hamstrings and the gluteus medius learn to absorb before being asked to produce.
• Phase 2 · Strength (weeks 4 to 6) : The same families, heavier and more single-leg. The calf goes under load, the hamstrings meet the nordic curl, the gluteus medius works standing against resistance: you produce force.
• Phase 3 · Strength and elasticity (weeks 7 to 9) : Strength is built, now you add elasticity. One jump entry per session, in tiny volume and with silent landings, while strength is held on the hardest variations of the block.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.