The Robust Runner Online
It's time! The Robust Runner Project now offers 1 on 1 online programming for endurance athletes!
- What's in it for you? A fully customizable strength training program that has been pressure tested by some of the worlds best marathon, triathlon, and Ironman athletes. We'll do monthly check ins with the option of being able to schedule a meeting at anytime so that, if an injury pops up, we an adjust your programming accordingly.
- How does it work? Once you sign up, I'll schedule a phone call so we can discuss your goals, race plans, and injury history. I'll send you an invite to sign up for the Train Heroic app. There you will find all of your workouts with videos explaining each movement. You will be able to log your workouts on the app. You will be able to communicate with me through the app as well. If any kind of injury or abnormal ache or pain pops up, I will be able to adjust your workouts accordingly.
- What makes me different? I approach strength training through the lens of a manual therapy modality by the name of Applied Kinesiology. Applied Kinesiology utilizes neurological muscle testing to determine the inefficient path of failure that lead to compensations that could potentially result in injury. My strength training program is purposefully designed to create an efficient path to failure. Once the body has the ability to fail efficiently, your performance will go up, and the potential for injury goes down.
- What does the programming look like? Ideally, I like to do three 6 cycles. The first 6 weeks will focus on the connective tissues in the body. The connective tissue is, generally, the most injured tissue in the body. Achilles tendons, IT bands, hip flexors, and high hamstrings are the most common connective tissue injures I see coming into my manual therapy clinic. The problem is, most of those injuries are rehabbed by making the muscles stronger instead of addressing the connective tissue itself. This creates a situation where we have higher muscle output pulling on compromised connective tissue which will very likely insure that the injury will happen again.
Once we have built the framework of connective tissues, we move into a phase called Tissue Acquisition. This is the cycle where we teach the body to fail efficiently. The brain creates a mop of the body based non how we move it. Therefore, wee strengthen the body how the brain sees the body. From the inside out. We start with the joint capsules because our joints have a direct line of communication to the brain. We then work on the rotational muscle outside of the joint capsule. Then we work on the linear tissues, or, the larger muscle groups surrounding the rotational muscles. This gives the brain more movement solutions so that you'll have an efficient path to failure.
The final phase is power. My definition of power is, the nervous systems ability to recruit as many muscle fibers as possible to accomplish the required task. This phase essentially a culmination of the first 2 phases. We created robust connective tissue that can withstand higher muscular output. Then we recruited as many tissues as possible within the brain map so that we can recruit as many tissues as possible in order to be as powerful as we can be.
FAQs
How heavy will I be lifting? - You'll be lifting moderately heavy. Your primary focus is running, not weightlifting. You'll be doing the minimum effective dose. I've witnessed way too many runners lift way too heavy and it effects their running days afterward due to soreness. Remember, you're a runner not a lifter. The purpose of the program is to make you more resilient to injury, not make you more proficient at deadlifting and squatting.
How often will I lift? - I've found that the most effective schedule for endurance athletes is 2 days a week. Any more than that and it's too much and the strength training will interfere with your running.