Pump & Run 2.0

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5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Program is geared specifically towards preparation for a 5 K + bench press contest

2-4 days/wk. heavy strength training
2-4 days/wk. running
2-4. days/wk. walking 30+ mins +30 lbs weight vest , used at to keep heart rate up
and added bonus of keeping me in backpacking shape

Notes:
Single leg work; we run one leg at a time

Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed instead

Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels

A 4 exercises, 41 mins

	5x5 reps	rest: 135s
	4x5 reps	rest: 145s
Barbell Front Squat	3x10 reps	rest: 120s
Hanging Leg Raise	1x20 reps	rest: 90s

Run: medium 1 exercises, 41 mins

Running

1x0 reps

rest: 40s

Calves 2 exercises, 14 mins

	Machine Calf Raise	2x20 reps	rest: 60s
	Single-Leg Calf Raise	3x12 reps	rest: 90s

B 5 exercises, 42 mins

Barbell Push Press	5x1 reps	rest: 145s
Pull-Up (Hammer Grip)	2x6 reps	rest: 120s
Dip	2x8 reps	rest: 120s
	2x10 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 90s