Pre­pare For The Ultra X Vir­tu­al Race World Series With Twice The Health: Qual­i­fi­er 1

Writ­ten By Twice The Health

Twice the Health are made up of Han­nah and Emily, two run­ning and adven­ture enthu­si­asts. Guided by ‘Coach Brad’, they find their thrills in big miles and great adven­tures.

29 April 2020

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Read­ing Time: 3 minutes
In pre­par­a­tion for the third and final Ultra X Vir­tu­al Race World Series qual­i­fi­er, we have teamed up with Han­nah and Emily from Twice the Health, along­side their coach Brad Welch. Togeth­er, they make up the #Run­Strong team, a run­ning pro­gramme that incor­por­ates run ses­sions and strength workouts to enable cli­ents to run strong and race hard.

Han­nah took on and smashed Ultra X Jordan last autumn, so she knows all about Ultra X and our com­munity. TTH have cre­ated three workouts and pre-run pre­par­a­tion ses­sions, each to be released on the Wed­nes­day before each Qual­i­fi­er.

We are great believ­ers in mak­ing time for the non-run­ning part of your train­ing pro­gram. Reg­u­lar strength and con­di­tion­ing, stretch­ing, and mobil­ity work will not only make you a bet­ter run­ner, it will also reduce your risk of injury.

Have a look at the workout and run-pre­par­a­tion exer­cises for Qual­i­fi­er 1 below. The team have made a video to cor­res­pond with each workout so if you’re unsure of the dif­fer­ent exer­cises, give the videos a watch.

Workout 1

With this workout we’re look­ing spe­cific­ally at hip exten­sion and knee flex­ion which are both key play­ers in force absorp­tion and pro­duc­tion, keep­ing our run­ning eco­nomy flu­id. It’s gen­er­ally more of a con­trolled ses­sion with addi­tion­al explos­ive and iso­met­ric volume at the end to test endur­ance and stam­ina.

3 rounds
Stand­ing hip cars x 6/6
Tempo air squat x 10
Thread the needle x 8/8

4 sets
Tempo gob­let squat x 6 (4 down)
SA tall kneel­ing press x 8/8

3 sets
FR loaded split squat x 8/8
Con­tralat­er­al glu­te bridge/reach x 20
Split stance calf raise x 10/10

2–4 rounds (option­al volume)
Staggered stance swings x 12/12
Wall sit marches x 30 seconds

Run-Prep 1

These short-run prep ses­sions ensure you are ready to hit the road. They cov­er all aspects of ankle/hip and pos­tur­al strength, work­ing through end range pos­i­tions with a twist on the small things that really do make a dif­fer­ence. You wouldn’t jump straight into a heavy squat without some prep, and run­ning is the same. Warm up right, run well. It’s only taken Brad three years to get the girls on board…

3 rounds
Ban­ded ankle dis­trac­tion x 20 90/90 trans­itions x 10/10
Iso calf raise + ban­ded hip flex­ion x 10/10
Defi­cit cos­sack squat x 10

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