The Strength and Power Workout for More Efficient Movement

This week, we’ll keep things up with a strength and power workout to drive those new movement patterns home. From bodyweight squats and walking planks to kettlebell carries and farmer walks, these exercises mimic the specific physiological demands of real-life (and race day) activities. Practicing them primes your body to pick up new habits and work more efficiently.

Week 1

Week 2

Strength and Power Workout: Day 1

Dynamic Stretching Warm-up: Complete 1 set of the moves below. Knee to Chest with Ankle Extension - 10 yards Leg Cradle with Ankle Extension - 10 yards Single-Leg Deadlift wit Read - 10 yards Straight-Leg March - 10 yards Heel to Butt with Reach - 10 yards

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between. Traditional Push-up - 12 reps Dual Kettlebell Deadlift - 12 reps Walking Anti-Rotational Hold - 60 seconds

Lateral Crab Walk - 10 yards Farmer-Loaded RFE Split Squat - 8 reps on each side Goblet Lateral Lunge - 8 reps on each side

Strength and Power Workout: Day 2

Active Stretching Warm-up: Complete 1 set of the moves below. Split-Stance Hip Flexor Active Stretch - 8 reps on each side Standing Adductor Rock - 8 reps on each side 90 to 90 Transitions - 12 reps Superband Lat Active Stretch - 8 reps on each side Standing Pec Active Stretch - 8 reps on each side

Power + Stretch: Complete 3 sets of each circuit with a brief rest in between. Standing Overhead Slam - 15 reps Single-Leg Hops - 8 reps on each side Kettlebell Swing - 12 reps

Vertical Plank Pull - 10 reps on each side Kettlebell-Racked Carry - 10 yards Offset Squat - 8 reps on each side Body Saw - 12 reps

Strength and Power Workout: Day 3

Joint Stabilizing Warmup: Complete 1 set of the moves below. Marching Hip Lift - 10 reps Seated Wall Slides - 10 reps Miniband Walk (Linear + Lateral) - 10 reps on each side Birddog - 8 reps on each side Stagger Stance Hip Hinge with Reach - 8 reps on each side

SAQ + Endurance (Tabata): Complete each circuit below for the number of sets and reps indicated with a brief rest in between. Shuffle to Stick - 3 sets forward and backward 1, 2, 3, IN - 3 sets forward and backward Linear In, In, Out, Out - 3 sets forward and backward

Lateral Bound (Continuous) - 3 sets of 20 seconds activity/20 seconds rest Standing Chest Pass - 3 sets of 20 seconds activity/20 seconds rest High-Knee Jog - 3 sets of 20 seconds activity/20 seconds rest

Strength and Power Workout: Day 4

Active Stretching Self-Myofascial Release Deep Breathing - 2 sets of 10 breaths Half-Kneeling Hip Flexor Static Stretch - 2 sets of 30 seconds on each side Kneeling Adductor Static Stretch - 2 sets of 30 seconds on each side 90s Static Stretch - 2 sets of 30 seconds on each side Half Clean Active Stretch - 2 sets of 8 reps Floor Lat Active Stretch - 2 sets of 8 reps on each side Spiderman T-spine Rotation - 2 sets of 10 reps each side Band-Assisted Single-Leg Lower - 2 sets of 30 seconds on each side

Strength and Power Workout: Day 5

Crawling warmup: Complete 1 set of the moves below. Lateral Crawl - 5 yards each side Lateral Crab Walk - 10 yards Crab to Gorilla to Crab - 10 yards Spiderman Crawl - 10 yards Inchworm - 10 yards

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between. Goblet Squat - 8 reps on each side Kettlebell Overhead Press - 12 reps Walking Plank - 12 reps

Farmer-Loaded Reverse Lunge - 8 reps on each side Eccentric Leg Curl - 8 reps Half-Kneeling Lift/Chop - 6 reps on each side Reverse Row - 12 reps

Strength and Power Workout: Day 6

Static Stretching Warm-up: Complete 1 set of the moves below. Wall Hamstring Static Stretch: 30 seconds Wall Adductor Static Stretch: 30 seconds Wall Hip Rotator Static Stretch: 30 seconds Wall Pec Static Stretch: 30 seconds Wall Calf Static Stretch: 30 seconds

Endurance (Tabata): Complete each circuit below for the number of sets and reps indicated with a brief rest in between. Reverse Lunge Jump - 2 sets of 20 seconds activity/20 seconds rest Lateral Shuffle - 2 sets of 20 seconds activity/20 seconds rest Plank Jumping Jack - 2 sets of 20 seconds activity/20 seconds rest

Hinge Jumps - 2 sets of 20 seconds activity/20 seconds rest Push-up - 2 sets of 20 seconds activity/20 seconds rest Jump Rope - 2 sets of 20 seconds activity/20 seconds rest

Strength and Power Workout: Day 7

Active Recovery Self-Myofascial Release Deep Breathing - 2 sets of 10 breaths Prone Lat Active Stretch - 8 reps on each side Hip Circle Circuit - 2 sets of 8 reps on each side Arm Circles - 2 sets of 10 reps on each side Bodyweight Squat - 2 sets of 10 reps Bodyweight Reverse Lunge - 2 sets of 8 reps on each side Rower (Slow Pace) - 1 set of 2000m

Ready for more? Look into our featured Training Plans!