Runner's Body - Set Up Your Mind To Be A Long-Distance Runner!

daniace80

Jan 10th 2014

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Runner's Body - Set Up Your Mind To Be A Long-Distance Runner!

DOWNLOADS/VIEWS: 165/4473

RATING: 58 (FROM 12 JEFIT MEMBERS)

5 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Set up your mind to become like a elite runner!
Look for a running training program for the cardio, it depends on your level.
Choose your desired abs days, they are optional. You can do as many reps and sets as you like, It depends on your needs. Abs is better to continue until you feel enough pain.
Start with a heavy weight and increase weight when you feel it is light.
Extremely Important: Stretch before and after of do exercise. Diet is very important too.

Test / Ordinary Run 1 exercises, 46 mins

Running

0x0 reps

rest: 45s

Rotating Muscle Load 10 exercises, 47 mins

Dumbbell Alternate Bicep Curl	3x12,10,8 reps	rest: 60s
Dumbbell Standing One Arm Triceps Extension	3x12,10,8 reps	rest: 60s
Barbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Alternate Hammer Curl	3x12,10,8 reps	rest: 60s
Barbell Standing Military Press	3x10,8,6 reps	rest: 60s
Dumbbell Incline Fly	3x10,8,6 reps	rest: 60s
Barbell Curl	3x12,10,8 reps	rest: 60s
Barbell Deadlift	3x10,8,6 reps	rest: 60s
Dumbbell Palms In Incline Bench Press	3x10,8,6 reps	rest: 60s
Barbell Squat	3x10,8,6 reps	rest: 60s

Ordinary Run 1 exercises, 1 hr 16 mins

Running

0x0 reps

rest: 75s

Interval / Fartlek Run 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

Mind-bending Rampage 10 exercises, 47 mins

Dumbbell Bicep Curl	3x12,10,8 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12,10,8 reps	rest: 60s
Barbell Standing Press Behind The Neck	3x10,8,6 reps	rest: 60s
Dumbbell Hammer Curls	3x12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Alternate Standing Arnold Press	3x10,8,6 reps	rest: 60s
Barbell Close Grip Standing Curl	3x12,10,8 reps	rest: 60s
Barbell Romanian Deadlift	3x10,8,6 reps	rest: 60s
Dumbbell Standing Alternate Front Raises	3x12,10,8 reps	rest: 60s
Barbell Hack Squat	3x10,8,6 reps	rest: 60s

Progressive Run 1 exercises, 31 mins

Running

0x0 reps

rest: 30s

Rest Day 0 exercises, 0 min

Desired Abs Day 1 5 exercises, 27 mins

Crunches with Legs on a Bench	2x25 reps	rest: 30s
Bench Twisting Crunch	2x25 reps	rest: 30s
Alternate Reach and Catch	2x25 reps	rest: 30s
Ab Draw Leg Slide	2x25 reps	rest: 30s
Weighted Crunches	2x25 reps	rest: 30s

Desired Abs Day 2 5 exercises, 26 mins

Weight Plate Decline Crunch	2x25 reps	rest: 30s
Crunch with Hands Overhead	2x25 reps	rest: 30s
Exercise Ball Reverse Trunk Curl	2x25 reps	rest: 30s
Supine Knee to Chest	2x25 reps	rest: 30s
Crunches	2x25 reps	rest: 30s

Desired Abs Day 3 5 exercises, 29 mins

Lower Abdominal Hip Roll	2x25 reps	rest: 30s
Reverse Crunch	2x25 reps	rest: 30s
Decline Crunch	2x25 reps	rest: 30s
Exercise Ball Roll Down	2x25 reps	rest: 30s
Exercise Ball Weighted Sit Up	2x25 reps	rest: 30s