Name: Playbook - Nick Symmonds - W1/D1
Uploaded: 2023-03-26T14:31:45.051Z
Duration: 45 min
Description: W1/D1

Kaden

Workout was great. Used cinder blocks for power clean.

Sem Garay

tiring because I did a 7.5 a lot of those being bad day workout miles + core

Brian

First workout done! 
379 days until Badger Trail 100!

Keri Sallee

Great workout for a Washed up track athlete. Getting back Into the grind of lifting and running so it was fun to know where my weaknesses were today. Only way but up now.

Rudy

In order so I don’t need to go from stairs then back to squat rack

Jamie

didn’t find the workout very difficult could be because it is the day 1 week 1 workout but didn’t really feel much fatigue.

Owen Karcsh

Stairs and others are hard to do at a commercial gym. But I loved it. Also when switch on split jerk and scissor is it 8 total 4 each leg or 4 total?

Nate Denny

thanks so much nick i cant wait to see results this upcoming xc season

Xander

Great workout for runners!!!
I can feel myself getting faster lmao

Carter Kingsley

Great endurance workout every runner running the 400-1500 should be doing this

Taylor Jackson

Didn’t have equipment for the cleans.  There should be an alternate exercise for the ones with a barbell.  Other than that loved this!

Trip Williams

Great workout, only thing I didn’t have was the stairs, but I made do with a raised surface in my gym

Brooks

Great workout defeintly is really beneficial to runners

Caleb Mathias

It's a little bit hard to know what exercise to do between each rep without having to look at the description, so maybe make it so you have the exercise name then say what to do between each rep in the title

Caleb

It felt good. I’m coming back from injury and it didn’t inflame anything

Creston

I need to work on explosion out of the blocks and the split jerks helped my explosion

Connor

Solid workout. The plyos were a nice touch

Kolson Kytta 

I think when there are things that should be done in between sets it should be more clear, because when I saw that things should be done between sets I had already finished the last set

Matthew

I have never done a lifting workout specifically for runners! I loved it it was great!!

Matthias Grutz

Never did anything like that loved it 😅

Chris

Danny

Theme: lower intensity, volume, mode/method.

Begin in a dead hang. Bring your knees up towards your chest, pause, then drive them back down. Repeat.

Hanging Knee Raises

Lots of ways to do this one. Keep back flat and core engaged the entire time.

Back Extensions

Begin with a dumbbell single leg step up. Explode up from the crouch and step up onto a short box.  2 sets x 3 each leg

Dumbbell Single Leg Deadlift & Hip Whip Step Up

Explosive clean from blocks. Add hurdle hops between sets (see next exercise)

Clean from Blocks

Use real hurdles if you have them, otherwise use imaginary hurdles! These should be done in between sets of your Cleans from Blocks (see previous exercise)

Hurdle Hops

With a weighted barbell on your back, step up onto a box and then back down. Be EXPLOSIVE! All six reps on the left leg, then all six on the right leg. Add Single Leg Stair Bound between sets (see next exercise)

Step-Ups with Push-Off

Two steps forward, one step back! Be EXPLOSIVE off the back leg. The front leg does nothing except catch your junk. Six with  the left leg, then six with the right leg. Do these in between sets of your Step-Up with Push-Off

Single Leg Stair Bound

Split jerk, choose light weight and as always BE EXPLOSIVE! Try to switch lead legs. Add the Scissor Jumps (next exercise) in between sets.

Split Jerk

This one takes a little bit of coordination! Add these in between sets of Split Jerks (see previous exercise)

Scissor Jumps

W1/D1

had to call it halfway through had quad muscle spasms while squatting , wasn’t willing to risk anything, but that’s probably because I did a 7 mile workout+core and it’s my first week back in the gym after months.

Kick my bootie!
53 weeks 5 days until Badger Trail 100

W1/D2

Andrew

Was hard to make adjustments in the gym for some of the exercises

Tobias

great workout I enjoyed the getting away from the weights a little bit and training what felt more like stabilization muscles.

W1/D1

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