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It's time to take some accountability for your body and the forces you subject it to every time you lace up. This 3 exercise test is designed to improve your body awareness and direct your attention to any imbalances that you may not have known you are carrying. For more detailed self-assessments for different muscles, check out the blog and subscribe to the website for updates. Preventable injuries are far too common. It's time to self-test and take some accountability.

Are You Ready to Progress?

3 Exercise Tests for Phase Progression


Full Battery of Strength Tests

Injuries suck. About 50% of runners miss training or events each year due to injury, so they can start to feel inevitable, but they’re not. Here are the most common running injuries

  • Knee (10-50%). ITB issues (waaaay too many runners have an impressive grasp on Latin due to words like 'iliotibial band'). Patellofemoral issues (PFJ/PFPS/Runners knee)

  • Lower leg (10-30%). Ankle impingement. Plantar Fasciitis. Calf strain. Achilles tendinopathy. Tibial stress fractures (11% of runners annually!)

  • Foot (6-40%) Plantar fasciitis, stress fractures

  • Upper leg, eg. hip and groin (3-38%)

We also know that having a previous injury can increase your risk of the same injury by 700%. That sucks! The good news is there is one thing you can do to help avoid these injuries. The only research-proven approach to reducing injury risk is strength training. What is the least you can do? 1 minute a day. The daily dose is one specific, targeted, simple exercise that you can do EVERY. SINGLE. DAY. to avoid becoming a statistic. 1 minute a day to keep injuries at bay.

What is the single greatest thing you can do for your running?

Safety first Indulge me right here

Phase 1 right here - hdngphvp (Physiapp)

Phase 2 right here - prxgjcdk

Hardcore Isometrics right here - ybjxkhyo

DOB 2019

This is your daily dose

Aim to hold one of the exercises in the above programs for 45 seconds to 1 minute each and every day to strengthen the connective tissues that support your muscles and joints. 1 minute each day is all it takes to reduce your contribution to the injury statistics. See below for specific examples and read the exercise notes to find your match. As always, any questions, please reach out.


What's the number 1 cause of lower limb injuries? Weak calf muscles.


Calf raises, heel raises, wall sit with heel raise, whatever you want to call them, they are for you. Consider you to be the lucky ones as these are supremely easy to perform at your leisure.


Your goal? Single leg calf raise 2 x bodyweight. Take your time.

Step up and test Yourself PDF right here

Full Strength Assessment Template PDF right here



What's the number 1 cause of knee injuries? Weak quads

Wall sits are a great start, but you'd better progress to single leg wall sits quickly because shit is about to get real. Isometric Spanish squats are going to be your best friend in the fight against injury statistics.

Your goal? Squat 2 x bodyweight. Minimum. Take your time.



What's the number 1 cause of hip & groin injuries? Well, I don't know for certain, but I would be strengthening those adductors and glutes.

They aren't pretty injuries, but at least the exercises are challenging and exotic. Nordics for your hammies, Copenhagen holds for your groin, reverse Nordics for your hip flexors, and Pirate squats for your glutes. 

Your goal? Side lying leg lift for 1 minute with 4kg for adductors, 15 pirate squats for the glutes, and overpower your mate with a resisted hip flexion test.

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