THE WORKOUT: FORCE → SPRING → RUN
This session combines all three systems into one structured flow.
Instead of separating gym work and running, each block moves from: force production → elastic return → running application
Perform 3 rounds of the full session.
COMPLEX 1 – BUILD THE PUSH-OFF
• Trap Bar Deadlift → Calf Raise Combo – 5 reps
• Pogo Jumps – 15 seconds
Perform a deadlift, and at the top of each rep, rise onto your toes before lowering. Once complete, move immediately into pogo jumps.
Focus on:
• Strong push into the ground
• Quick, light contacts
This builds the foundation – force into the ground, then rapid rebound off it.
COMPLEX 2 – SINGLE-LEG POWER & CONTROL
• Bulgarian Split Squat – 6 reps per leg
• Split Jumps – 6 reps per leg
• Skater Bounds( stick landing) – 6 reps per side
Move from controlled strength into explosive movement, then into balance and control.
Focus on:
• Stability through the front leg
• Explosive upward drive
• Soft, controlled landings
This is where strength becomes runningspecific power.
COMPLEX 3 – RUNNING TRANSFER
• A-Skip – 20 metres
• Stride – 60 – 80 metres
• Hill Sprint – 10 seconds
Flow directly from drill → stride → sprint.
Focus on:
• Rhythm and posture( A-skip)
• Relaxed speed( stride)
• Maximum intent( hill sprint)
Walk back to recover before repeating.
This is where everything connects – what you build in training shows up in your running.
SETS, REST & STRUCTURE
• Perform 3 total rounds
• Move continuously within each complex( minimal rest)
• Rest 45 – 75 seconds between complexes
• Rest 60 – 90 seconds between rounds
Session duration: ± 25 – 35 minutes
INTENSITY GUIDELINES This is not a conditioning session.
Each rep should be:
• Sharp
• Explosive
• Controlled
If speed or quality drops, extend your rest. The goal is not fatigue – it’ s power output and efficiency.
COMMON MISTAKES
WORKOUT
• Running more instead of getting stronger
• Ignoring calves and foot strength
• Skipping plyometric work
• Training at one pace all the time
• Lifting weights without transfer to running
If your training only makes you tired, you’ re missing the point.
HOW THIS SHOULD FEEL
After a few weeks of consistent training, you should notice:
• A lighter, more responsive stride
• Less effort at the same pace
• Improved control and stability
• Faster running without forcing it
FINAL TAKEAWAY
You don’ t get faster by running harder. You get faster by:
• Producing more force
• Returning more energy
• Applying it efficiently
Every step is either:
• Losing energy or
• Giving it back to you
Train this – and running starts to feel easier.
Fatigue Resistance & Race Durability
Because it’ s one thing to feel fast at the start and another to hold it when it matters most. https:// www. youtube. com / watch? v = pSkHEEHw5vk www. modernathlete. co. za 33