training plan
In 12 weeks time will guide you to your new running technique.
You are able to integrate the workout plan into your existing training schedule. Either you do the workout in addition to your existing workout plan or you replace the running 101 and power sessions. If you are not using a workout plan you are able to do the ONESTEPFASTER just when you want.
**The first two weeks are rather "easy", especially for well trained athletes.**This is exactly what we want it to be like for the first weeks as it will change beginning from week 4 on! Neither we do not want to "kill" your body in the first unit with a muscle ache that you need to recover from nor we want you to pause your workout schedule due to ONESTEPFSASTER workouts. We'll guide you step by step! When your body got used to the new training load we will increase athletic strain.
12 weektraining Plan
In this workout we set the Runway for a clean take-off towards your new personal best.
#1
RUNWAY
In this unit, we work at the base of your running style. The goal is to learn Mini Skipps. Mini Skipps are small tips that help you strain your foot properly and bend your knees in the right axis. When you complete a training session for the first time, you should try to do the exercises as accurate as possible. If you have the feeling that you are not able to follow - no worries! Take your time and do your best. The rest comes by itself. Video
#2
RUNWAY
In this unit you will continue to work at the base of your running technique. By repeating the last training session, you are now increasingly able to concentrate on the correct exercise. Keep it up! Video
#3
RUNWAY
Optional training session Video
Ready for take off. This week, our feet leave the ground for the first time. So we take off towards our new pb and land in a controlled and efficient way.
#1
TAKE-OFF
In this unit you learn how to give your body the right impulses for take off. The goal is to learn skippings. Skippings are small hoppers that help you to use your movement energy towards "forward movement". The focus here is on take-off and landing. Video
#2
RUNWAY
As you've probably already noticed, mini skipps we learned in the first workout are the basis for the skippings. If you are investing here and refining your technique, you will progress faster with the skippings. You can compare this with building a house. If the foundation is solid, you are good to go. In running, we have to strengthen the foundation again and again that it remains stable :) Video
#3
TAKE-OFF
Optional training session Video
This week is about grinding the learned movement patterns. The sequences become automatisms. Only so you can retrieve them in competition.
#1
TAKE-OFF
Strengthening the movement pattern. Pay attention to every detail and try to do the exercises as accurately as possible. Video
#2
TAKE OFF
Do the movements a bit faster today. Still focusing on correct technique. Video
#3
RUNWAY
Optional training session Video
This week we will improve your knee lift. The goal is to perform high knees and thus optimally use your turboboost. Let's push our new PB.
#1
FREE
In the unit "Free" we train high knees. The knees are bent as much as possible in front of the body. By a pronounced knee stroke you can increase your step length and thus run faster. Today you will get a sweat. Even though - try to do the exercises correctly. Video
#2
FREE
Even with greater movement amplitude and higher cardiovascular load you learn to run cleanly and to use your strength optimally . Stay strong! Become Fast! Video
#3
RUNWAY
Optional training session Video
Almost half-time! You worked hard at the base. The movement patterns have already solidified and you are on a good way. This week it is again deepening the learned.
#1
TAKE-OFF
the Skippings you can train again intensively the take-off and make sure the impulse is correct. Video
#2
FREE
High Knees = Cardio. Today it's off again! Stay focused on the correct movement - even if your legs are heavy. This gives extra grains for the last kilometers in your competition ;) Video
#3
FREE
Optionale Trainingseinheit Video
This week there is not just about kicking your butt. Fun aside, with Buttkicks you lay the foundation to move your foot correctly to the rear and to learn Stork kicks in the next step.
#1
KICK IT
Kick it! Buttkicks help you to move your foot correctly backwards. However, some exercise elements also support the knee lift. Today it's going to be hard again! Try to perform the exercises as correct as possible! The correct execution is the focus - you get sweat by yourself! Video
#2
KICK IT
This unit is extremely important for everything that is coming up in the next units. Perform the front butt kicks technically as clean as possible. Video
#3
TAKE-OFF
Optionale Trainingseinheit Video
This week we repeat High Knees and Buttkicks. It is all about AUTOMATION! This is the only way to bring your technique on the line then you race.
#1
FREE
The FREE workout teaches you to not giving up and keep pushing - even when your tights are burning. Try to focus today on not bouncing up and down. Keep your head on the same level! Video
#2
KICK IT
Who would have thought that Butt kicks so knock? The technical execution is you already easier. Now you can give a little more throttle! Video
#3
TAKE OFF
Optionale Trainingseinheit Video
Your hip is like the hub of a wheel. The wheel has only briefly contact with the ground, - at the lowest point. So it is also with running movement. Do not try to set your foot too early, otherwise you stutter and interrupt the forward impulse.
#1
Stork
The learned of the exercises High Knees, Butt kicks, Mini Skipps and Skippings will be ONE! Your new, faster and more effective running style. Doing Stork kicks we put the puzzle pieces together. For this reason, we consider stork kicks as the central element of an economic run. With this technique, the foot has to land exactly beneath the body center. At the beginning it might look a bit awkward, stay tuned and do the exercise as best as you can. Video
#2
Stork
The repetition of the first unit will help you to improve further. Stork kicks are high level but incredibly efficient. K-O-O-R-D-I-N-A-T-I-O-N is desired ;) Video
#3
FREE
Optional training session Video
Stork kicks essential of an optimal running motion. If you master these, you'll be able to walk increasingly forward or midfooted. It has been a long way, but you have been fighting through and continually improving. Final sprint!
#1
KICK IT
Since Butt kicks are the basis for perfectly executed Stork kicks, you know the goal! Video
#2
STORK
Keep going! You are so close to it :) Video
#3
STORK
Optional training session Video
ARMS?! Why does a runner need arms? We are equipped with a cross-coordination, which means that the left arm moves with the right foot and the right foot with the left arm. So far so good. This week you will learn how big is the proportion of arms to the running movement and how much wasted energy you can save here.
#1
WINGS
Learn to use your arms correctly that they help you to achieve your personal best, not hinder it. Why we did not do arms at a earlier stage? Correct! Because the base must be set up first Video
#2
WINGS
VInternalize the correct movement with the arms, even if they "only" swing alongside. They can be a real performance killer! Video
#3
TAKE-OFF
Optional training session Video
VPenultimate week! Train the essential element stork kicks and the arms move your arms efficiently.
#1
Stork
Stork kicks for the last time! Give everything again and carry out the movements as accurate as possible. When the foot touches the ground right next to the other, it can only go forward - the fast way! Video
#2
WINGS
Keeping arms and shoulders loosely is extremely important, especially when the air becomes tight when you run faster. Focus on efficient movement of your arms. Video
#3
FREE
Optional training session Video
Relax & bring it on the line in your competition
#1
YOU DECIDE!
You're almost there! You gained so much experience with your body over the last few weeks that you know what you still need to do for fine tuning. If you cannot decide - we on our part would go for the stork session.
We wish you all the best for your run, competition, marathon or triathlon! Rock it! You have the strength to bring your technique on the road! During the first kilometers keep "quiet" & amp; listen to the others breathing heavily right from the start! You know that your cog interlocks with the other, your whole energy is directed to the front! You are no longer a brakeman - you're ONE STEP FASTER - with every step!
Congratulations! You are awesome, we are proud of you! Let us and others know how it went and share your success and changes in your performance!
Your ONESTEPFASTER team! Video