Power-Runner (8 Week Powerlifting and Running Hybrid Program)

What Is The Goal Of The Program?

This 8-week program is built for intermediate-level strength athletes with a beginner level of running experience, who want to maintain or improve their powerlifting numbers while introducing endurance running.

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- Warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to understand the program fully, and help you develop your fitness knowledge.

Power-Running Program FAQs

Who is this program for?

Lifters who are new to running, that want to improve their running performance without losing strength.

Will i lose strength if i start running?

No! The program is designed to preserve and even improve strength while incorporating endurance training, with proper volume management, recovery, and progression. However some self regulation may be needed to insure proper recovery. 

What does a typical training week look like?

 Per week you will complete:

3 strength focused sessions (squat, bench, deadlift, and accessories)

3 running focused sessions (intervals, long run, easy run)

How do I balance recovery between lifting and running?

The program includes deload weeks, proper scheduling, and recovery protocols to keep you progressing. However some self regulation may be needed for individual needs.

How do I monitor intensity on this program?

intensity is monitored with RIR (reps in reserve) for weight training and RPE (Rated Perceived Exertion) for running intensities. These methods are both simple to understand and allow for a great deal of individualisation, as people will progress and adapt to the new training stimulus at varying rates. Auto regulation allows you to progress at a pace suited to your personal abilities.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness@gmail.com and we will be happy to help you solve any issues you may be having.