Members Daily Workouts
Important Member Instructions
- Details
- Written by Dave Gluhareff
How to use Strength Runner's private Member's area:
To get the best results from Strength Runner's membership you will want to setup your training plans like I show you on the Strength Runner Daily page. It's recommended to start with a Lite Week, the Medium Week, then Heavy Week, then Medium Week again, and repeat. This keeps the muscles guessing and never getting used to any set weights like always going lite or always going heavy etc.
Strength Training:
Variety is key so daily choose one of the Srength Runner Workouts (Upper & Abs, Low Body/Low Back, Cardio/Core, Total Body, Upper Body, Chest, Back, Arms, etc) and make sure each muscle gets a day off, or two days off to fully recover, then choose another bodypart(s) the next day. Each bodypart should get worked at least once, twice, or sometimes three times weekly. On each worout you will see acronyms like BW, DB, BB etc and these mean the following: BW - Bodyweight, DB - Dumbbell, BB - Barbell, KB - Kettlebell, RB - Rubber Band.
Run Training:
Strength Runner does not advise running daily. Running everday leads to injuries. Please make your weekly schedule to run 3 times weekly with a day off (or two if needed or sore) in between runs. Plan for a short run (1-5 miles), a medium run (5-10 miles), and a long run (10 plus miles).
Nutrition:
Look in the Members Area for Size Gaining (Muscle Mass) nutrition plan if you need to gain weight or choose the weight loss nutrition plan to lose body fat.
Example weekly Strength & Running planning can be like the following:
Week 1
Monday - Upper & Abs
Tuesday - Low Body/Low Back
Wednesday - Core/Cardio & Short Run
Thursday - Upper Body
Friday - Core/Cardio & Medium Run
Saturday - Off or if not sore do a Total Body
Sunday - Long Run
Week 2
Monday - Chest
Tuesday - Back & Short Run
Wednesday - Low Body/Low Back
Thursday - Shoulders
Friday - Arms & Medium Run
Saturday - off
Sunday - Long Run
Week 3
Monday - Total Body
Tuesday - Short Run
Wednesday - Total Body
Thursday - Medium Run
Frday - off
Saturday - Total Body
Sunday - Long Run
Week 4
Monday - Upper & Abs
Tuesday - Low Body/Low Back
Wednesday - Medium Run
Thursday - Upper Body & Abs
Friday - Low Body/Low Back
Saturday - Off
Sunday - Long Run