Before touching a weight, understand how this fits your lifestyle:
Low reps (3–6), high intensity; focus on plyometrics and fast movements.
Can you do 3×10 bodyweight single-leg squats (pistol squat progression)? If yes, add load or move to Phase 3.
Build muscle endurance and moderate strength. Frequency: 2–3x/week. Reps/Sets: 3–4 sets of 8–12 reps. Rest 60–90 sec. Load: Add dumbbells, kettlebells, or resistance bands.
Before touching a weight, understand how this fits your lifestyle:
Low reps (3–6), high intensity; focus on plyometrics and fast movements. 12 week strength training program for runners
Can you do 3×10 bodyweight single-leg squats (pistol squat progression)? If yes, add load or move to Phase 3. Before touching a weight, understand how this fits
Build muscle endurance and moderate strength. Frequency: 2–3x/week. Reps/Sets: 3–4 sets of 8–12 reps. Rest 60–90 sec. Load: Add dumbbells, kettlebells, or resistance bands. Before touching a weight
