WEEKS 5- 8
Increasing Strength and Neuromuscular Efficiency using Progressive Overload
1. What you’ll be doing
We have a fantastic set of exercises ready for you over the next four weeks, which include:
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Goblet Squat (activating glutes, quads and your core)
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Alternate Forward Lunge (activating glutes, quads and hamstrings)
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Bodyweight Calf Raise (activating calves / gastrocnemius soleus)
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Superman (activating poster chain / erector spinae, glutes and hamstrings)
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Push Ups (activating pectoralis major, triceps, anterior deltoid)
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Single Arm Dumbbell Row (activating latissimus dorsi muscle, trapezius, biceps)
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Plank (activating rectus abdominis, transverse abdominis, internal and external obliques)
2. Why it matters
Whether you're an athlete looking to enhance performance, a runner aiming to build resilience, or simply someone who wants to move better and feel stronger, this program is designed to take you through a progressive, structured approach to strength development, to help run faster, reduce the risk of injury and move pain-free.
3. What you might notice
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Improved movement efficiency
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A stronger base to run from
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Establishing a better technique for each exercise
4. Top tips to nail this phase
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Prioritise showing up, consistency beats perfection early on.
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Ensure that you push yourself with each exercise a little more each week to see progressive benefits
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Mindset tip: Celebrate the small wins. Each session is a deposit in the marathon bank.
5. Coach Ben’s Corner
The first step is the hardest, well done for committing. Trust the process and take pride in building your base.
6. What’s coming next month
In Weeks 5–8, we introduce more strength-based movements to develop raw strength through progressive overload and controlled lifts.
training HUB
STRENGTH
Take your training to the next level.
Led by TCS Sydney Marathon presented by ASICS Head Coach, Ben Lucas, we’re launching the ultimate 16-week series to strengthening your body in the lead up to the big day.