I think I can talk for many runners searching for effective strength exercises that we get bombarded with so many routine videos and options it becomes overwhelming so appreciate you have expertly narrowed it down to 4. Thanks
@RunSmarterwithBrodieSharpeАй бұрын
@@donnybrooklads you’re welcome 😇 I am glad you found it useful
@JulieCooper-Bierman26 күн бұрын
Thank you that was very helpful and not overwhelming to achieve. I especially like that you indicated to try it on an 8-10 week cycle.
@MrFreakj3 күн бұрын
Please dont Listen to this guy. Muscle growth is achieved best when the muscle needs to apply most force in the stretched Position. This is not given in half squats and his variation of calve raises. 🥲
@SantaCruzRunnerАй бұрын
Thanks as always for such succinctly organized and delivered evidence based content with immediately actionable advice. I’ve fallen off of my strength training during this build and this is just what I need to get back on the train.
@RunSmarterwithBrodieSharpe29 күн бұрын
@@SantaCruzRunner thanks for the kind words Jason. Glad this has prompted some action 💪 good luck with your training and races
@atongbang4504 күн бұрын
Thank You Brother....Big Help
@RunSmarterwithBrodieSharpe4 күн бұрын
@@atongbang450 you’re welcome. Glad you found it helpful
@jcsk8Ай бұрын
Great video. Thanks. I´ve started split squats last week and it seems to really improve running effort. Gonna try your program next week.
@RunSmarterwithBrodieSharpeАй бұрын
@@jcsk8 excellent. Good luck with it and thanks for watching
@avifrunnerАй бұрын
Excellent set of tips, as always. Thank you, Brodie
@RunSmarterwithBrodieSharpe29 күн бұрын
@@avifrunner you’re welcome Avi. Thanks for watching
@RoshanFernandez-md5cfАй бұрын
Brilliant informative video 🙌🏽, thank you 🙏🏾. As an older runner, these are game changer exercises I have adapted and still see improvements in my pace as a result 🥳
@RunSmarterwithBrodieSharpe29 күн бұрын
@@RoshanFernandez-md5cf amazing 🤩 good luck with the exercises and thanks for watching
@laurapawuk9713Ай бұрын
I love this. What happens after the 6-10 weeks. Should we change up to different exercises or simply add weight?
@RunSmarterwithBrodieSharpeАй бұрын
@@laurapawuk9713 simply add weight. Only change them up if you are bored of them and it leads to a lack of consistency.
@laurapawuk9713Ай бұрын
Thanks!
@konstantinlakhman111925 күн бұрын
Thank you for this video. Could you give any advices on how to choose appropriate weights? What you would think be a good starting point for let's say average men? Because 6 reps for split squats are quite low number and it sounds like you need to use really heavy weights.
@RunSmarterwithBrodieSharpe25 күн бұрын
@@konstantinlakhman1119 yes, whatever weight feels challenging for that rep range.
@stevenlennie7 күн бұрын
Would Skipping be suitable alternative for the Plyo Jump? I feel a touch silly just jumping about in the gym?
@RunSmarterwithBrodieSharpe7 күн бұрын
@@stevenlennie smaller, quicker jumps like skipping would be a different stimulus. You could try pogo jumps for a similar effect?
@arnabganguly496228 күн бұрын
Nice vid. What's the dumble weight used here and. what's your recommendation?
@RunSmarterwithBrodieSharpe27 күн бұрын
@@arnabganguly4962 those were 12.5kgs each but I recommend using whatever weight that is challenging to do the set dosage (eg. 3 sets of 6) with good technique.
@bakedbeans198Ай бұрын
4 x (1x8 Drop Jumps, 1x6 Split Squats, 2 min rest, 1x8 Half Squat, 1x10 Bent Knee Calf Raises, 2 min rest)
@RunSmarterwithBrodieSharpeАй бұрын
@@bakedbeans198 you got it 💪
@EmirBalali20 күн бұрын
@@RunSmarterwithBrodieSharpe great video we all have been waiting for! but why do u say you got it when he got it wrong? according to him he does all the exercises and then he repeats it 3 more times. in the video u said to do the first group 4 times and then continue with the 2nd group
@stoicrunner2757Ай бұрын
Nice quick video with loads of quality advice! 📝📝 Just wondering, Brodie, where did the deadlift come in your extended list of best exercises?
@RunSmarterwithBrodieSharpeАй бұрын
@@stoicrunner2757 it pains me to leave it out. In fact I had a whole section of the video talking about how important deadlifts are but scrapped it to keep the video snappy
@Hendrixski23 күн бұрын
How can I do split squats with resistance bands? I'm a little scared of weights. I do single-leg bent-knee calf raises with resistance bands. I do pistol squats. I even do nordic curls. I keep meaning to try split squats but not sure how to progress without weights.
@RunSmarterwithBrodieSharpe23 күн бұрын
@@Hendrixski with bands will be too tricky. Can I challenge you to start with small weights that aren’t as scary and then build up your confidence from there?
@Hendrixski23 күн бұрын
@RunSmarterwithBrodieSharpe I can try.
@HealthisGold-b4e18 күн бұрын
I love the positivity and clarity in your videos. Seniors can greatly benefit from this kind of guidance. I cover similar topics on my channel
@omfgbbqlolАй бұрын
Love it! I pledge to run smarter (and add str training)!
@RunSmarterwithBrodieSharpeАй бұрын
@@omfgbbqlol amazing 🤩 💪 let’s go!
@spou2028 күн бұрын
Thanks for the video, very useful. How much weight constitutes heavy weights please?
@RunSmarterwithBrodieSharpe28 күн бұрын
@@spou20 I think most runners should get to doing at least 3 sets of 6 squats up to their own bodyweight in weight. That would be a good benchmark but might take several months to achieve it safely
@martinwunsche354510 күн бұрын
Romanian Deadlift and Single leg Romanian Deadlift - would be nice, if you could cover them, too. Especially for training hamstrings, glutes and back, it seems like it's really effective. The single leg variant even more for increasing stability while using just one foot (i think, really important for Trailrun)
@brentos5001Ай бұрын
Great video with clear knowledge and evidence based advice!
@RunSmarterwithBrodieSharpeАй бұрын
@@brentos5001 glad you enjoyed! Thanks for watching
@rishiocityАй бұрын
Such a great video! Thank you. I pledge to run smarter! 🙌🏻
@RunSmarterwithBrodieSharpeАй бұрын
@@rishiocity woohoo 🥳 welcome aboard and thanks for the kind words
@multisportscott29 күн бұрын
This is awesome, thank you. I had already subscribed, so tick, and I have recently started weight training so have committed to, and now pledge to run smarter! Having said I have recently started weight train when should I start a heavy weight low rep protocol? I am currently doing 3 sets of 20 reps, concentrating on form, but am aware I need to increase the weight and decrease the reps BUT I am injuryphobic 😉 I am four, consistent weeks in, when can I start to ramp it up? Thanks, Scott
@RunSmarterwithBrodieSharpe29 күн бұрын
@@multisportscott glad to hear Scott. I’d start now but just make the transition gradual. Go from 20 reps to 12, then 10, 8, 6 etc over the course of 6 weeks of so. Keep me posted on your journey 💪
@multisportscott29 күн бұрын
@@RunSmarterwithBrodieSharpe That's awesome advice, thanks. Will do
@omfgbbqlolАй бұрын
Also, what about splitsquat jump exercises? Could add a little more calf work to the exercice 🙂?
@RunSmarterwithBrodieSharpeАй бұрын
@@omfgbbqlol I had considered it. In fact I did a video years ago recommending just that!
@billsmcdonald385618 күн бұрын
Ploys need to be done with maximal rest for proper power development. Most people, especially runners can’t squat with good enough form or heavy enough to warrant half squats. Half squats are used in the specific phase after a prep phase of full squats. This just goes to show why strength coaches have worth. Exercises have nuance. You can’t just pick them out of a hat because a research paper said they improved a chosen metric.
@RunSmarterwithBrodieSharpe18 күн бұрын
@@billsmcdonald3856 I appreciate your thoughts 👏 thanks for adding to the conversation
@christiankennedy94177 күн бұрын
The plyometrics shown are what I know as light tier, they are not done for power development but are more of a base layer. But that also just highlights your point about nuance. I find it odd that there are no further warm up sets shown for the squats, some kind of ramp up in weight as the sets progress.
@corrieweitzel2327 күн бұрын
Thanks for so much for this great research based information
@RunSmarterwithBrodieSharpe27 күн бұрын
@@corrieweitzel23 you’re welcome 😇 thanks for watching
@tunaerenarcan323727 күн бұрын
Can you share which research articles you used?
@RunSmarterwithBrodieSharpe27 күн бұрын
@@tunaerenarcan3237 the most influential one was SYSTEMATIC REVIEW Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review Richard C. Blagrove1,2 • Glyn Howatson2,3 • Philip R. Hayes2
@theghostofpcs2391Ай бұрын
That's not a regular split squat, but a Bulgarian split squat, also known as rear foot elevated split squat. The split squat has both feet on the ground, and there's also a front foot elevated version.
@RunSmarterwithBrodieSharpeАй бұрын
@@theghostofpcs2391 thanks for adding to the conversation. Yes I agree I often refer to this as a Bulgarian split squat.
@DavidTremblay20 күн бұрын
And they are the best squats
@gabrieldenoury586328 күн бұрын
Any reason you prescribe partial squats instead of full squats?
@RunSmarterwithBrodieSharpe28 күн бұрын
@@gabrieldenoury5863 I personally do full squats. But half squats might help a recreational runner progress through the weights without risking injury.
@chanepain368614 күн бұрын
I knew it would be the one exercise I hated more than anything! Thank you for a great video!
@RunSmarterwithBrodieSharpe13 күн бұрын
@@chanepain3686 haha maybe love to hate it? 🥰 thanks for the kind words
@99cya26 күн бұрын
oh dear, life for a runner is just so simple and comfortable 🙂 since I have started training for triathlon the week has gotten so incredibly short. but I agree, these workouts are good and sufficient for the vast majority. doing that is doing more than 90% of everyone else.
@RunSmarterwithBrodieSharpe26 күн бұрын
Well said! I have dabbled in triathlons too and it seems like there aren't enough hours in the day haha
@sbhtennisАй бұрын
As usual another great video. I’m gonna forward to a friend or two
@RunSmarterwithBrodieSharpeАй бұрын
@@sbhtennis you’ve made my day 🥳 that’s a huge compliment 🥰
@BamainMnАй бұрын
Excellent video.
@RunSmarterwithBrodieSharpeАй бұрын
@@BamainMn thanks for watching! I’m glad you think so 🥰
@claritycome19 күн бұрын
why no direct psoas work?
@RunSmarterwithBrodieSharpe19 күн бұрын
@@claritycome I haven’t come across any research that had runners do hip Flexor strengthening. I try to keep these videos evidence based.
@Debbieperry-nc1gkfitafter40Ай бұрын
Great concise video. Strength training can get confusing and i often actually end up doing way too much resulting in heavy sore dead legs 😅😂
@RunSmarterwithBrodieSharpeАй бұрын
@@Debbieperry-nc1gkfitafter40 thanks for the kind words. Haha it’s all about finding the balance 👏
@stluciestrength9 күн бұрын
What about deadlifts?
@RunSmarterwithBrodieSharpe9 күн бұрын
@@stluciestrength I love deadlifts. It was tough for me to leave it out which such a limited selection
@damionmclean789110 күн бұрын
This for distance runners, sprinters or all?
@RunSmarterwithBrodieSharpe10 күн бұрын
@@damionmclean7891 mostly distance runners.
@gilleskerkhove294823 күн бұрын
Just to be sure, you do an interval run and a tempo session in two days? Isn't that too hard on the body?
@RunSmarterwithBrodieSharpe23 күн бұрын
@@gilleskerkhove2948 no, you’re right I’d separate them from one another. If that was in there it was probably a typo. I just used a timetable to highlight the strength days
@sasadelimar29 күн бұрын
Squats, any variation, plus hinge in any variation, are all you need for your lover body.
@RunSmarterwithBrodieSharpe29 күн бұрын
@@sasadelimar love it 💪
@steinelg29 күн бұрын
Yeah, I was a bit surprised that there is no hinging but he found time for both a unilateral and bilateral squat. If you are pressed for time, go bilateral. there is no mention of the kettlebell swing, pretty sure that is one should be on his initial list, that is a hinge. The single leg rear Romanian deadlift is a great way for runners to get hinging while also training balance, and can be done with dumbbells or kettlebells. Deadlifts are probably great too, but you need access to barbells probably. My four exercises would be: swings, single leg rear RDLs, step ups, double front squats. All of these are great to do with kettlebells.
@CHAARAWTAZA14427 күн бұрын
BARS🔧🔥great movement tips. thank you. personally, i perform 200 yard walking lunges about 3 days a week🤩
@RunSmarterwithBrodieSharpe26 күн бұрын
Impressive!! Great work and thanks for watching
@morrisg5060Ай бұрын
This is great. I need to be more consistent with heavy strenght training.
@RunSmarterwithBrodieSharpeАй бұрын
@@morrisg5060 thanks for watching. Glad you enjoyed and good luck with the consistency 💪
@morrisg5060Ай бұрын
@@RunSmarterwithBrodieSharpe At the very least be consistent with heavy walking lounges. Thank you for researching these things so we don’t have to.
@TriathlonScience25 күн бұрын
I'm curious why step ups into triple extension didn't make the cut. I understand they weren't specifically mentioned in the literature review but they are extremely specific for runners!
@RunSmarterwithBrodieSharpe25 күн бұрын
Step ups are one of my favourites and yes it was painful to leave them out. Could easily be substituted for the walking lunges
@Abcd21e14 күн бұрын
It is ok?progresiv overload drop jump using weight
@RunSmarterwithBrodieSharpe14 күн бұрын
@@Abcd21e good question. I’d be very careful using weight. I think trying to jump higher would be a safer progression.
@jonathan8530628 күн бұрын
Doesn't mean you should neglect core exercises and exercises for stabilizing muscles like the adductors and gluteus medius which are commonly injured among distance runners. Plyometrics can help activate that strength into quick movements which are beneficial, especially for the calves even in distance running. Hops can help with the calves. And for the calf raises, doing them on a step can allow for a deeper stretch at the bottom which can improve strength. The splits squats and actually called Bulgarian squats.
@justPitt1988Ай бұрын
I pledge to run smarter! ✌️
@RunSmarterwithBrodieSharpeАй бұрын
@@justPitt1988 let’s go!! 💥 welcome aboard
@Abcd21e7 күн бұрын
Why dont you recomend deadlift
@RunSmarterwithBrodieSharpe7 күн бұрын
@@Abcd21e I highly recommend deadlifts. It was just tough when I had so little to pick from.
@Abcd21e5 күн бұрын
@@RunSmarterwithBrodieSharpe what best rep range for runner? 3-8reps?
@tomhausmann8993Ай бұрын
I pledge to run smarter :D
@RunSmarterwithBrodieSharpeАй бұрын
@@tomhausmann8993 let’s go!! Welcome aboard 💪
@mosolimosoli21 күн бұрын
O top le film ! Hate de voir çà
@HappySetterАй бұрын
I pledge to run smarter 🎉❤
@RunSmarterwithBrodieSharpeАй бұрын
@@HappySetter let’s go! Welcome aboard 💪
@benjaminquilliam633318 күн бұрын
Why so many reps instead of fewer reps and more weight? Especially if wanting to be as efficient as possible. Pretty sure there has been research suggesting more weight with fewer reps is best for strength training...
@RunSmarterwithBrodieSharpe18 күн бұрын
@@benjaminquilliam6333 do you mean like 3-4 reps per set? Yes, some research would suggest that but I decided not to recommend that to recreational runners. You need to be very experienced in the gym to operate at that type of weight.
@normanvincentsomosot671927 күн бұрын
I pledge to run smarter!
@RunSmarterwithBrodieSharpe27 күн бұрын
Let's Go!!! Welcome aboard
@laurapawuk9713Ай бұрын
I pledge to run smarter
@RunSmarterwithBrodieSharpeАй бұрын
@@laurapawuk9713 let’s go!! Welcome aboard 💪
@marshovisionАй бұрын
I pledge to run smarter.
@RunSmarterwithBrodieSharpeАй бұрын
@@marshovision let’s go!! Welcome aboard 💪
@yusryfrizlar326123 күн бұрын
I want to run Smarter
@RunSmarterwithBrodieSharpe23 күн бұрын
@@yusryfrizlar3261 you’ve come to the right place! Welcome aboard
@roymacaraig177428 күн бұрын
I pledge to run smarter 😊
@RunSmarterwithBrodieSharpe28 күн бұрын
Let's go!! Welcome Aboard
@eppmike29 күн бұрын
I predate to run smarter 🎉
@RunSmarterwithBrodieSharpe29 күн бұрын
@@eppmike let’s go’ 🥳 was this a typo or are you wishing you made this pledge a long time ago? 😅
@eppmike28 күн бұрын
@@RunSmarterwithBrodieSharpe Hahaha. Indeed! Good ol’ typos! You are likely correct though. I probably promised a while back already. 😭🤣 …and then I pledged again, and again, etc. …one of these it will stick!
@glebbelov6441Ай бұрын
I pledge.
@RunSmarterwithBrodieSharpeАй бұрын
@@glebbelov6441 let’s go! 💥
@heroidshehuАй бұрын
i pledge to walk smarter
@mikegordon69719 сағат бұрын
It's more endurance training, than strength
@lucaslittmarck212225 күн бұрын
Feels like you're missing 90% of the research done the last 40-50 years. There's better exercises for nearly every moment you choosed. Still better than the usual "run to hard, get broken. Repeat" protocol.
@prossi421625 күн бұрын
Can you elaborate?
@larssrensen828829 күн бұрын
I Plenge to run smarter
@RunSmarterwithBrodieSharpe29 күн бұрын
@@larssrensen8288 let’s go 💥 welcome board 💪
@stluciestrength9 күн бұрын
What a
@ebenburger11123 күн бұрын
Ur only half right. My opinion😂
@MarkusM-b3b4 күн бұрын
Both!
@MarkusM-b3b4 күн бұрын
My Training fir strength ist Bodybuilding Training!!! Fast/heavy