{"product_id":"262-strength-plyo-programme","title":"262 Strength \u0026 Plyo Programme","description":"\u003cp\u003eTwo sessions a week for twelve weeks, built around your running rather than instead of it. Home-first, with a gym version of every main lift, so it works in a spare room with two dumbbells and a band, or in the gym.\u003c\/p\u003e\n\u003cp\u003eIt is the strength work behind the way I train: heavy, short and specific. Heavy lifting and plyometrics are the strength training with the best evidence for running economy, and around them sits the hip, glute, trunk and foot work elite distance coaches never leave out. The same principles that took me to \u003cstrong\u003e2:09\u003c\/strong\u003e and the \u003cstrong\u003eTokyo Olympic Marathon\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you get\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe 12-week plan: two sessions with every set, rep and rest written out week by week, plus a 10–12 minute hip and core circuit for two other days\u003c\/li\u003e\n\u003cli\u003eThe exercise library: 31 strength exercises and 9 plyometric drills, every one drawn step by step and filmed, with what it builds, the cues that matter and the fault to avoid\u003c\/li\u003e\n\u003cli\u003eHome and gym tracks, a med-ball lunge warm-up, a race-week version and a maintenance plan for heavy running blocks\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWho it is for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eRunners from first marathon to sub-3 who want strength work that fits around the running\u003c\/li\u003e\n\u003cli\u003eNo lifting background needed: weeks 1–4 teach the lifts and find your loads\u003c\/li\u003e\n\u003cli\u003eKit: two dumbbells, a mini band and a long band, a light medicine ball and a step. A gym track if you have one\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eNot for you\u003c\/strong\u003e if you want a bodybuilding split, two hours in the gym, or a programme that replaces your running.\u003c\/p\u003e","brand":"262 - Point Two","offers":[{"title":"Default Title","offer_id":59168331825483,"sku":"PLYO","price":49.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0816\/0201\/9659\/files\/IMG_1344.jpg?v=1794063498","url":"https:\/\/262clo.com\/products\/262-strength-plyo-programme","provider":"262 - Point Two","version":"1.0","type":"link"}