Fullbody for runners vol. 1 (1)

This training program is designed to help you build strength and endurance simultaneously, creating a balanced approach that supports both power and performance on the run. The program features full-body strength workouts focused on compound lifts, core stability, and mobility work, all aimed at enhancing your overall athletic ability while reducing injury risk.

What sets this program apart is its flexibility—participants can customize their running schedule based on their personal goals and recovery needs. Whether you prefer easy runs for active recovery, high-intensity speed sessions to boost your pace, or long runs to build endurance, you have the freedom to set your own running days. The strength sessions are strategically placed to complement your running workouts, ensuring that neither discipline interferes with the other.

Reverse Pyramid Strength Training (RPT) Guide

Reverse Pyramid Training (RPT) involves starting with your heaviest set at the lowest rep range, then reducing the weight and increasing the reps in subsequent sets. This method maximizes strength while maintaining volume.

Instructions:
	1.	Warm-up Properly – Do 2–3 warm-up sets, progressively increasing the weight but not reaching failure.
	2.	First Set (Heaviest, Low Reps) – Use 85–90% of your 1RM, aiming for 4–6 reps. Lift with maximum effort.
	3.	Reduce Weight by 10–15% – Perform the second set with 6–8 reps.
	4.	Reduce Weight Again by 10–15% – Perform the third set with 8–10 reps.
	5.	Maintain Proper Form – Control each rep, focusing on full range of motion.
	6.	Rest Periods – Take 2–3 minutes after the first set, then 90–120 seconds for the next.
	7.	Progressive Overload – Aim to increase weights or reps each session while maintaining proper technique.

Example (Bench Press RPT):
	•	Set 1: 100 kg × 5 reps
	•	Set 2: 85 kg × 7 reps
	•	Set 3: 75 kg × 9 reps

This method is effective for strength, hypertrophy, and efficiency, making it ideal for those balancing strength and endurance.

Key highlights:
	•	Strength Training: Full-body workouts that include compound lifts (such as squats, deadlifts, bench presses, and rows) combined with accessory and core exercises to support balanced muscle development.
	•	Flexible Running Schedule: Design your own running program around your training. Choose from easy runs, speed sessions, or long runs based on your fitness goals, time constraints, and recovery needs.
	•	Progressive Overload: A structured approach that encourages gradual increases in weight, repetitions, or running distance to continuously challenge your body and drive improvements.
	•	Mobility & Recovery: Integrated mobility work and dynamic stretching help maintain flexibility and ensure optimal recovery between workouts.

By following this program, you’ll not only build a strong and resilient body but also gain the freedom to tailor your running sessions to fit your lifestyle. Enjoy the journey of becoming stronger every mile, as you train smarter and run further!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warm up 2–3 sets. Start heavy (85–90% 1RM) → 4–6 reps, drop 10–15% each set for 6–8, then 8-10 reps.

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