Don't let your passion for running injure you

Train to stay on the course.
Avid runners whether novice, seasoned pro, competitive distance athlete or occasional participant, tend to suffer some kind of injury or ailment as they continue to participate.
With the right training and balancing the work with rest and nutrition, it is certainly possible to enjoy this activity without those nagging injuries. Below is a sample of our Runners Back and Rehab program:

VIDEO Reveals SECRETS to Transform Your Body Faster
Attention Athletes! Improve Your Strength, Speed, And Agility
Personal Trainers: Train More Clients, Make More, Have More Freedom

Running and Back Rehab

These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Week 1 - Day 2 (Thursday) of Sample Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bench Press	20 reps @ 205 lbs, 20 reps @ 205 lbs, 15 reps @ 205 lbs
	3	Video Dumbbell Incline Bench Press (30 Degree)	20 reps @ 70 lbs, 15 reps @ 75 lbs, 15 reps @ 70 lbs
	4	Video Dumbbell Incline Fly (30 Degree)	20 reps @ 35 lbs, 15 reps @ 35 lbs
	5	Video Dumbbell Side Lunge	20 reps @ 35 lbs, 15 reps @ 35 lbs, 15 reps @ 35 lbs
	6	Video Machine Leg Extensions	20 reps @ 170 lbs, 15 reps @ 190 lbs
	7	Video Machine Leg Curl	20 reps @ 140 lbs, 15 reps @ 155 lbs
	8	Video Bent Arm Back Extensions	20 reps, 20 reps
	9	Video Lying Cross Body Floor Extension	16 reps, 16 reps
	10	Video Cable Close Grip Row (Low Pulley)	20 reps @ 145 lbs, 15 reps @ 160 lbs, 15 reps @ 145 lbs
	11	Video Lat Pulldown Close Grip Front	20 reps @ 125 lbs,

Please consult a Physician before attempting any workout program.
Click Here To Sign Up With US Sports Online Strength and Conditioning To Get This Program Customized For You