How I structure a Personal Training session for a runner.

As a coach a Blueprint is a general concept for me. This is due to me normally starting sessions then seeing secondary issues or focus points for people that have just started or even people I have been working with for a long time. So here is a little insight into how I look into sessions.

Start of Session:

Mobility work

Mini Assessments if needed - Ankle, Knee, Hip

Stability assessment

Gait Analysis has come in where necessary. - Is it vital? Not massively but it helps unlock areas of improvement in positions where people typically don't feel as confident.

Within the warm up still would be plyometrics. This is a progressive model over time as it depends on where the client is at, if included at all but this would vary from something assisted all the way up to something reactive or explosive.

The main bulk of the session will cover Compound lifts, shifting back into more of a unilateral focus depending on how assessments earlier in the session have gone.

A MASSIVE THING TO NOTE: ASSESSMENTS DON'T FINISH AFTER THE WARM UPS. I ALWAYS WATCH A CLIENT FOR LITTLE HICCUPS & POTENTIAL SLIP UPS.

Stability work will be a massive staple to running as close to 70% of your time is spent on one foot so it's important to complete a good chunk of strength work on it.

Once the bigger lifts are done it's then looking into other still important muscle groups - Calf, Core etc.

So, now what you have been waiting for! An example session:

Warm Up:

Glute Bridge 2 x 10

Reverse Lunge 2 x 8 EL

Hamstring Walkouts 2 x 6

Open The Book 1 x 12 ES

Assessments:

Knee to Wall Test

Thomas Test

Plyometrics:

Assisted Pogos 4 x 8

Broad Jump into Single Leg Landing 3 x 3 EL

Main Session:

Copenhagen Hold - Assisted if needed 3 x 10 Secs EL

Trap Bar Deadlift 5 x 5

Single Leg Romanian Deadlift 3 x 8 EL

Barbell Hip Thrust 3 x 12

Pallof Press 3 x 10 EL

Deadbug 4 x 16

Straight Leg Calf Raise 3 x 15

Split Squat Calf Raise 2 x 10 EL

This is a base session which means this can change a lot based off the knee and hip testing and also any pain that gets triggered during the sessions. Obviously this is missing intensity scales which are a big factor! If you need more information or your own structured session plan, shoot me a message or send a form.