Running strength programme Week 1
| Uge 1 | |
| Exercise | Note |
| 20 x KB Squat | Focus warm-up |
| 10 x KB Squat: From POS1 to opposite foot | POS1=KB on shoulder |
| Shift direction | – |
| 10 x KB Squat: From POS2 to POS1 to opposite foot | POS2=Hold KB in a shoulder press |
| Shift direction | – |
| 30 sec. Kettlebell swing | – |
| 15 sec. one foot slingshot | Each foot, each direction |
| 30 sec. Kettlebell swing | – |
| 15 sec. one foot slingshot | Each foot, each direction |
| 20 x turn and horisontal punch | Pivoting with our leg |
| Shift direction | – |
| 20 x turn and high punch | – |
| Shift direction | – |
| 10 x armswing to POS1 and squat | – |
| Shift direction | – |
| 15 sec. one foot slingshot | Each foot, each direction |
| 30 sec. Kettlebell swing | – |
| 10 x push up with one hand on a KB | – |
| 30 sec. Kettlebell swing | – |
| 10 x push up with one hand on a KB | – |
| 10 x one foot balance – make a ipsilateral movement by touching opposite foot and come back and reach your arm against the ceiling | |
| Shift direction | – |
| 30 sec. Lateral kettlebell swing | Push the hips forward |
| Shift direction | – |
| 30 sec. Kettlebell swing | |
| Shift direction | |
| 10 x contralateral lunges with a KB from POS1 reaching opposite foot | |
| Shift direction | |
| 30 sec. one foot slingshot | Each foot, each direction |
Running strength programme Week 2
| Uge 2 | |
| Exercise | Note |
| 20 x | Focus warm-up |
| Shift direction | – |
| 20 x kettlebell swing | |
| Shift direction | – |
| 30 sec. Kettlebell swing | – |
| 10 seconds one leg balance holding a KB straight in the other hand.
10 second 10 second one leg balance holding a KB in the other hand meanwhile press the KB straight up in the air and hold. |
dont drop your hip |
| the other foot. | – |
| 20. Low row (standing in a squat position). | do not twisting |
| Each side, shift direction | – |
| 20 x turn a KB around our head and bring it back down. | – |
| Shift direction | – |
| – | |
| Shift direction | – |
| 20 x Punch up with a shift in the hip and pivoting the feet. Carry the KB in POS1. | – |
| shift direction | – |
| 20 x squat with a KB in our hand. Pop it up from POS1 to the floor and up again. | – |
| shift direction | – |
| 20 slingshot | x |
| shift direction. | |
| Overhead shoulderpress, coming from a squat position | Be sure you can have a good grib around the KB |
| 20 x rows in a squat position | |
| Shift direction | – |
| 10 x push up one hand on the kettlebell | |
| Shift direction | |
| Row and twist | have a small bending knee |
| Shift direction
20 x KB swing |
|
| 30 sec. one foot slingshot | Each foot, each direction |
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