Explosive Power for the Runner #runningtips #fitness

Unleash Your Power: Elevate Your Running Performance! 💪⚡️ Power training plays a crucial role in a runner’s strength program. It’s all about generating more force in less time, resulting in an improved running economy by up to 8% after incorporating resistance training. Move swiftly (less than 1 second) with a focus on the concentric phase. I’ve incorporated bands to drive acceleration. More acceleration means more force, which means more power. There are various approaches to achieve peak power, but let’s keep them aligned with running-specific goals. Some suggest higher percentages of 1RM, while others lean towards lower, depending on the movement. Aim for 1-2 sessions per week, following a strength-focused phase and ideally scheduled 4-6 hours after your intense track workouts. 🔹 Power Clean: 3 sets x 5 reps at 35% of 1RM. Take a well-deserved 3-minute rest between sets. This explosive movement builds power and enhances overall strength. Start your session with this exercise, no superset, to prioritize form and nervous system readiness. 🔹 Concentric Banded Barbell Squat: 3 sets x 5 reps at 60% of 1RM. Feel the bands’ resistance as they drive your acceleration in each rep. Superset this with Bench Press: 3 sets x 5 reps at 50% of 1RM. This dynamic combination targets lower body explosiveness and upper body strength. 🔹 Concentric Banded Split Barbell Squat: 3 sets x 5 reps at 60% of 1RM. Engage your core and unleash the power of your lower body. Superset with Rear Arm Row: 3 sets x 5 reps at 50% of 1RM. This supersetting approach amplifies the benefits for both pushing and pulling movements. It also helps save time in the gym. 🔹 Trap-Bar Deadlift: 3 sets x 4 reps at 85% of 1RM. Feel the weight in your hands as you tap into your inner strength. Superset with Med Ball Slams: 3 sets at 30% of 1RM. 🔹 Double Leg Depth Jumps: 3 sets x 5 reps. Explode off the ground, aiming for maximum height in minimal time. Land with a firm stance and repeat. 10-15 seconds rest between jumps. 3 minutes between sets. Ignite your power, enhance your performance, and push beyond your limits.! 💥💪 #UnleashYourPower #ElevatePerformance *For educational purposes only. DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. These videos do not establish a physician patient relationship, therefore you should always seek the advise of your physician or any other qualified healthcare provider. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on the site. Joshua Sanchez, DC assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the user's risk. Publication of information or references to specific sources such as specific products, procedures, physicians, treatments, or diagnoses are for information only and are not endorsements of Joshua Sanchez, DC. Joshua Sanchez, DC hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.