These frames are an example of the base series that is completed to bolster the body for speed and endurance gains.
Press ups- various moves
Forward and reverse lunges
You can watch the whole series by following the link below. It was a braw moonlit night on the western point of Poole and Bournemouth beach prom. Around mile 22 and 24 of the Bournemouth Marathon. It always helps to have a scenic spot for a bodyweight series.
# increasing range of motion in a strength based exercise will help in the latter stages of an endurance event
# the body will be less prone to injuries due to improved balance of power within the dominant muscles
# any inclines will be overcome with confidence and vigour. When I can connect with feeling strong, it encourages me to move strong!
# posture and breathing will improve, enabling the whole body to endure greater stress for longer.
I prefer to put these short bouts at the end of a speed session. It allows each set to be taken to a high intensity knowing there's nothing else to complete after.
Set the amount of laps and reps/ time per exercise at what you believe to be a challenge. Assess and adjust from there. For coaching on correct form and intensity contact Madmule to arrange a training session or speak to your local fitness coach/ trainer.