©2019 by Run Strong. All beautiful adventure photos provided by the team at The Eventurers. Proudly created with Wix.com

HEAVY STRENGTH

Big muscles require big weights for big results. Quads are tough and can push 3 x body weight (with one leg) on a good old leg press. Calvies often don't get the respect that they deserve, especially considering the 8 x body weight forces that we ask them to absorb. Time to hit the gym or pick up a squat rack for the shed. The warm up for this section is thorough but please add more as you wish. There are no specific core exercises to finish off due to time constraints, but if time is no issue, pick and choose from the dedicated core strength section to compliment your gym. In place of core I have added in some balance exercises to finish up when you are nice and tired and need it the most. All weights are a guide, please use your discretion and refer to the blog on how to safely progress your weights. 


Don't forget to download Physiapp from any app store (apple right here, android right here), select the most appropriate code from below, plug in 2019 as your DOB, and BAM! off you go. Of course, please have a read of our safety disclaimer and as always, any questions, please reach out.

PHASE 1

Goal Refine the fundamental movements

Equipment Leg pres, barbell, dumbbell, kettlebell, bosu

Commitment 1-2 sessions per week

Duration Approx 45-60 mins

Safety first Indulge me right here

Physiapp code bqtytjcw

DOB 2019

PHASE 2

Goal Load the movements, develop the strength

Equipment Skip rope, roller, leg press, squat rack, barbell, kettlebell, bosu

Commitment 1-2 sessions per week

Duration Approx 45-60 mins

Safety first Indulge me right here

Physiapp code ejqdsvdw

DOB 2019

PHASE 3

Goal Apply quality movement to heavy strength

Equipment Squat rack, barbell, roller, step, skip rope, bosu

Commitment 1-2 sessions per week

Duration Approx 45-60 mins

Safety first Indulge me right here

Physiapp code qicchpnn

DOB 2019

PHASE 4

Goal Turn heavy strength into power

Equipment Skip rope, roller, squat rack, barbell, bosu, med ball

Commitment 1-2 sessions per week

Duration Approx 45-60 mins

Safety first Indulge me right here

Physiapp code fxjozavs

DOB 2019