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Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Start This Plan

Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.
INTENSITY & FEEL: Strength work (Sets 1 & 3) should produce a good burn. If you’re not feeling that burn, either increase the weight, duration, or the speed of your exercise. Jumps & Hops (Set 2) should feel powerful for the jumps, and springy for the hops. In general, if safe, the heavier the better.
VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)
PURPOSE: Strength work makes your muscles, tendons, bones, and ligaments stronger. That means you can do more running before the tissue starts to break down from the pounding of running. It makes you robust, durable, and physically able to handle the incredible demands of marathon training.

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

INTENSITY & FEEL: Strength work (Sets 1 & 3) should produce a good burn. If you’re not feeling that burn, either increase the weight, duration, or the speed of your exercise. Jumps & Hops (Set 2) should feel powerful for the jumps, and springy for the hops. In general, if safe, the heavier the better.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

PURPOSE: Strength work makes your muscles, tendons, bones, and ligaments stronger. That means you can do more running before the tissue starts to break down from the pounding of running. It makes you robust, durable, and physically able to handle the incredible demands of marathon training.

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 5

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 6

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

MTP Strength 2021

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 7

	Exercise	Sets	Distance	Reps	Weight
Notes for Activation 2-4 sets, alternating exercises, no rest between sets.						Activation -- 2 rds
	Single Leg Plank	Single Leg Plank 2 sets, 00:00:30	2	00:00:30		--:--	Activation -- 2 rds
:20 - :30 sec R leg, :20 - :30sec L leg for :40 - :60sec total
	Single Leg Bridges	Single Leg Bridges 2 sets, 15 reps	2		15	--:--	Activation -- 2 rds
Squeeze the glutes, kick one leg out, raise the hips high and keep them stable
Notes for Jumps & Hops 2 sets, alternating exercises, :30sec rest between sets						Jumps & Hops -- 2 rds
	Double Leg Jumps for Height	Double Leg Jumps for Height 2 sets, 6 reps	2		6	--:--	Jumps & Hops -- 2 rds
Get as high as you can - put your head through the ceiling! Soft landing. Reset, and go again.
	Double Leg Hop Intermediate	Double Leg Hop 2 sets, 00:00:20	2	00:00:20		--:--	Jumps & Hops -- 2 rds
Keep these crisp. On the toes, don't let the heels hit the ground.
Notes for Compound Movements 3-5 sets, Go from one exercise to the next until all sets are complete.						Compound Movements -- 3 rds
	Split squats with heels up	Split squats with heels up 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional.
	Front foot elevated reverse lunge	Front foot elevated reverse lunge 3 sets, 8 reps	3		8	--:--	Compound Movements -- 3 rds
8x each side, weight optional, box optional
	Side Plank	Side Plank 3 sets, 00:00:30	3	00:00:30		--:--	Compound Movements -- 3 rds
:20-:40sec each side

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

FREQUENCY: Do this program 1x minimum, 4x maximum, per week. Consistency is everything.

VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time)

Start This Plan

Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Marathon Strength Plan | NY Flyers MTP 2021

6 Weeks / 7 Days per Week / Intermediate

Workout Goals

Workout Plan Navigation

MTP Strength 2021

Notes for Week 1, Day 1

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 2

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 3

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 4

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 5

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 6

Workout Plan Summary

MTP Strength 2021

Notes for Week 1, Day 7

Workout Plan Summary