SpeedSecrets360

Strength and power training needs to be a key part of your running training programme. Weight or resistance training will help you run faster and stay injury free. This dynamic leg weight session works all the muscles you use when running. The workout is 8 reps x 3 sets for each activity. If you add weights during the Bulgarian split squats, work on the formula of holding two reps in reserve. We're doing 8 reps, but, with your chosen weight, you should just about be able to manage 10. We used between 10kg and 20kg kettle bells: https://amzn.to/2FK8Kqc These are the sliders used for the glute bridge hamstring curls: https://amzn.to/2FK85VK

What makes Ilford AC so special? The athletics club in east London has been producing elite runners for more than 100 years. This mini documentary follows one of the coaches during a training session of a group of teenagers who could be the next Olympic champions.