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Seb's Epic Marathon Strength

A very challenging, heavy strength and power session tailored for Seb—built to drive full-body strength while respecting low back pain.

General Warm-Up

Easy pace; breathe through your nose if possible.

Row Erg
Row Erg4 min
30 sec rest

Mobility Flow

Smooth reps; don't force end ranges.

World’s Greatest Stretch
World’s Greatest Stretch4x each side
Leg Swing
Leg Swing10x each side
2 rounds · 10 sec rest
30 sec rest

Glute and Core Activation

Brace hard; keep ribs down and pelvis neutral.

Glute Bridge
Glute Bridge12x
Dead Bug
Dead Bug8x each side
2 rounds · 10 sec rest

Power Primer

Jump high; stick the landing softly.

Box Jump
Box Jump3x
5 rounds · 45 sec rest
1m 30s rest

Heavy Front Squat

RPE 8–9. Full-body tension; elbows high.

Barbell Front Squat
Barbell Front Squat3x
5 rounds · 45 sec rest

Trap Bar Deadlift — Strength

RPE 8. Reset each rep; no touch-and-go.

Trap Bar Deadlift
Trap Bar Deadlift2x
6 rounds · 45 sec rest
2 min rest

Trap Bar Deadlift — Speed Reps

Lighter load; move fast with perfect form.

Trap Bar Deadlift
Trap Bar Deadlift2x
6 rounds · 30 sec rest

Weighted Pull-Up Focus

If unweighted, choose a hard variation; full hang each rep.

Pull Up
Pull Up5x
5 rounds · 45 sec rest
1m 30s rest

Heavy Bench Press

RPE 8–9. Tight upper back; controlled descent.

Barbell Bench Press
Barbell Bench Press4x
5 rounds · 45 sec rest

Bulgarian Split Squat

Go heavy but stable; knee tracks over toes.

Bulgarian Split Squat
Bulgarian Split Squat6x each side
4 rounds · 30 sec rest
1m 30s rest

Barbell Hip Thrust

Pause 1 second at the top; ribs down.

Barbell Hip Thrust
Barbell Hip Thrust6x
4 rounds · 30 sec rest

Kettlebell Swing Intervals

Explosive hips; neutral spine; stop if back tightens.

Kettlebell Swing
Kettlebell Swing15x
8 rounds · 30 sec rest
1m 30s rest

Farmer Carry

Heavy carries; tall posture; slow controlled steps.

Farmer Carry
Farmer Carry40 sec
6 rounds · 30 sec rest

Overhead Press — Heavy

RPE 8. Squeeze glutes; don't lean back.

Barbell Overhead Press
Barbell Overhead Press4x
5 rounds · 45 sec rest
1m 30s rest

Dumbbell Row — Strict

Brace with one hand on bench; pull elbow toward hip.

Dumbbell Row
Dumbbell Row8x each side
4 rounds · 30 sec rest

Section 7 — Core Anti-Rotation

Trunk stability for running economy and back resilience. Lateral chain focus.

Pallof Press
Pallof Press10x each side
Side Plank
Side Plank35 sec each side
3 rounds · 15 sec rest

Cool-Down

Bring heart rate down and reduce stiffness in hips/hamstrings/back. Downshift and mobility focus.

Child’s Pose
Child’s Pose1 min
Hamstring Stretch
Hamstring Stretch1 min each side
Why These Exercises Were Chosen

Why These Exercises Were Chosen

Each exercise targets specific muscle groups and movement patterns matched to the demands of your discipline. The selection balances agonist-antagonist pairs, stabilizer engagement, and energy system development to build functional capacity that transfers directly to performance.

Built Around How Your Body Works

Built Around How Your Body Works

Your routine reflects the biomechanical and physiological demands of your goal. Joint angles, contraction types, and loading patterns are chosen to strengthen exactly the positions and forces your body encounters during your activity.

Structured for Long-Term Adaptation

Structured for Long-Term Adaptation

Set and rep schemes follow progressive overload principles, giving your tendons, muscles, and nervous system the stimulus they need to adapt. Adjust load and rest periods as movements become easier to keep driving improvement.

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