Program

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Move Better/Go Far
Protocols


Filters

One

Build resilience, strength and strength endurance for swimmers, rowers or kayakers. Focused on developing power and work capacity while improving posterior chain strength and posture.
Workouts: 2
Length: less than 35 min
Full Gym
["Barbell","Dumbbells","Pull Up Bar","Rowing Machine"]
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Two

Develop stability and increase strength endurance for cross country athletes, trail runners or hikers. Built around scalable free weight and bodyweight exercises. Designed to be performed 2-3x/week depending on your ability to recover with at least one day of rest in between workouts.
Workouts: 2
Length: less than 35 min
Free Weights
["Barbell","Dumbbells"]
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Three

Using only your own bodyweight for resistance, get ready for and maintain strength and improve common weak points for long distance events like half marathons and shorter endurance events.
Workouts: 1
Length: less than 35 min
Bodyweight
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Four

Develop efficient movement patterns, stability and power for long distance and cross country runners looking to build finishing power. Emphasis on high quality, athletic movement and building resilient tissues. Designed to be repeated 2-3 times per week, on non-running days, recovery dependent. Prioritize organized, symmetrical movement with intent to get the most out of this program.
Workouts: 0
Length: less than 35 min
Full Gym
["Adjustable Bench","Barbell","Dumbbells","Exercise Bike","Rowing Machine","Treadmill"]
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Five

Develop power and stability while improving mechanics for distance runners or cross country athletes. Built around foundational movement patterns and time-tested exercises. Designed to fit into an off season running schedule. Perform workouts on non-running days 2-3x/week depending on your ability to recover.
Workouts: 2
Length: 35-45 min
Free Weights
["Barbell","Dumbbells","Treadmill"]
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