Frequently asked questions

How frequently should I do my strength program?

It depends. Just kidding. Once or twice a week is absolutely fine. During peak training periods I would encourage you to follow an undulating pattern of once one week and twice the next, repeat. This allows you to focus on recovery and get the most from your running and your strength. What a combo! If you are the type of person (A Type) that needs to do something everyday, spend 15 minutes working through the accessory program on other days. More on this below.

How many weeks should I spend on one program?

For most programs, up to 12 weeks is recommended. After 12 weeks you are in the land of diminished returns. Sure, you are familiar with your exercises by this stage and they are feeling easy, which is enjoyable, but that's not really the point. You need to constantly challenge your tissues with variety and progression to keep the stimulus alive. Personally I find 8 weeks to be sweet spot to learn the exercises enough to tolerate some heavy loads before mixing it up with the next phase.

How long does it take to do a program?

Most of the programs will take 45 minutes to 1 hour. This includes a thorough warm up, some mobility work, a core strength component, and the key strength exercises. If you are finding the programs to be too long, please get in touch and I will let you in on a few secrets (shortcuts) that will make sure you still reap the rewards in minimal time.

What is the equipment list for home? I don't have any equipment?

  • Get some. If your goal is to get stronger, we need to apply load. Calisthenics and Tai Chi are very mindful but don't achieve the goals we are working towards. Here is a simple shopping list:
  • Skipping rope $5
  • Suspension trainer $20
  • Exercise ball $10
  • Foam roller $10
  • Water container $10
As you can see, it doesn't cost much to get strong.

How strong do I need to be before doing a plyometrics program?

I am going to answer that one in a blog. It is true, you will always benefit from plyo, but you can only convert your current strength into power, so I have some baseline recommendations right here....

How do I progress from one phase to the next?

I encourage strength based progressions to make sure you are best prepared for what the next phase has in store. This also means that if you are more experienced you can start a strength program at the most appropriate phase to suit your strength. Simply perform the following self-assessments to see where you are at: Progress to phase 2 Progress to phase 3 & 4

My legs are cooked. How can I possibly continue my strength?

I will admit that tired legs in the midst of a big training block can de-rail my strength training too. Here are some tips on how to maintain your strength without further punishing those poor pins. Strength training on tired legs

Does strength interfere with running?

It certainly doesn't have to! Check out this little blog on the many benefits of strength training for runners. To get the most out of your running and your strength, follow these simple steps.

My calves are constantly sore and tired. What can I do?

Calf muscles (calvies) are an incredible powerhouse that can tolerate around 8 x bodyweight of force each and every step. No wonder they get sore! I am a little obsessed with the greatest muscle group of all. Here are some resources on how to support your calvies and have them work hard for you all the way to the finish. Calf Strength Goals for Runners (Part 1) Calf Strength Goals for Runners Part 2: Strength, Length & Function Calf Strength Goals for Runners Part 3: Self-Assessment Calf Strength Goals for Runners Part 4: Ankle Mobility Calf Strength Goals for Runners Part 5: Specific Calf Strength For Runners

How much weight should I use?

I would like you to be able to fatigue at the listed sets and reps. Eg. If 3 sets of 10 is listed, then you should fatigue by 10 reps. If you can achieve 3 sets of 10, then you can add more weight next time. Log your progress in the app so you don't forget. The weights listed are simply guides but we are all individuals so please only use as a goal to work towards.

What is the Accessory Program?

This is a gift from me to you. 10 exercises and routines for you to choose from to keep you feeling good. You will receive your accessory program 1 week after you purchase your primary program to avoid any confusion about which is which. Feel like a little core boost? Check out version 1, 2 or 3. Feeling a little stiff in the mornings? Me too! Have a play with mobility 1, 2, or 3. 10 mins a day will keep you feeling at your best. History of injury is the greatest predictor of future injury, so do yourself a favour and reinforce those tissues! Choose 1 single isometric (static) exercise specific to your previous injury. E.g.

  • Wall sit heel raise for a history of calf strains
  • Hamstring bridge for those pesky hammy injuries
  • Copenhagen holds for adductor strains
  • Wall sit for knee injuries
Note, these are not intended to treat an injury, simply prevent that annoying hamstring from keeping you sidelined. Check in with your local therapist for some guidance with any injury.