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: 166/4606

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 Alternating Bicep Curl	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12,10,8 reps	rest: 60s
Barbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s
Barbell 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 Incline Bench Press (Palms in)	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 Tricep Extension	3x12,10,8 reps	rest: 60s
Barbell Rear Press	3x10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	3x12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x10,8,6 reps	rest: 60s
Barbell Curl (Close Grip)	3x12,10,8 reps	rest: 60s
Barbell Romanian Deadlift	3x10,8,6 reps	rest: 60s
Dumbbell Alternating Front Raise	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

Bench Crunch	2x25 reps	rest: 30s
Bench Rotational Crunch	2x25 reps	rest: 30s
Alternating Reach and Catch	2x25 reps	rest: 30s
Ab Draw Leg Slide	2x25 reps	rest: 30s
Weighted Crunch	2x25 reps	rest: 30s

Desired Abs Day 2 5 exercises, 26 mins

Bench Weighted Decline Crunch	2x25 reps	rest: 30s
Crunch with Hands Overhead	2x25 reps	rest: 30s
Stability Ball Reverse Crunch	2x25 reps	rest: 30s
One-Knee to Chest (Supine)	2x25 reps	rest: 30s
Crunch	2x25 reps	rest: 30s

Desired Abs Day 3 5 exercises, 29 mins

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