【Adam Wood】我的全套马拉松力量训练计划 | Better Together（第一集）
https://www.youtube.com/watch?v=uA1SmbJG-sU
Better Together 第一集上线啦！！！对这个系列超级兴奋，我还准备了很多有趣的惊喜，记得订阅以获取最新更新。
如果你有更多问题，可以在下面留言，我会尽力解答。
注意——这只是我力量训练计划的第一周，所以随着训练周期的推进，组数、重量和次数都会有所调整，甚至有些动作也可能更换！！
训练#1
脚跟抬高高脚杯深蹲 3x10
绳索腘绳肌弯曲 2x10
壶铃摆动 2x20
弹力带链条内收拖步 2x往返（20米）
怪兽走 2x往返
弹力带髋屈肌训练 2x20
下蹲位比目鱼肌提踵 2x20
胫骨前肌点地 2x20
Bosu球靠墙投球 2x10/侧
哑铃推举 2x15
我还会加上：
俯卧撑 2x力竭
引体向上 2x力竭
训练#2
保加利亚分腿蹲 3x10
单腿硬拉 2x10
单腿臀桥 2x20
弹力带链条内收拖步 2x往返
怪兽走 2x往返
杠片髋屈肌训练 2x20
靠墙斜角比目鱼肌提踵 2x20
胫骨前肌提踵 2x20
盲练Bosu平衡 2x5（闭眼3秒）
Z推举 2x15
我还会加上：
俯卧撑 2x力竭
引体向上 2x力竭
想要了解更多力量训练干货，记得关注我的力量教练 IG：@the\_runstrong\_coach
My FULL Strength Routine for Marathon | Better Together (Ep. 1)
Episode 1 of Better Together!!! Super excited for this series I have lots of fun surprises on tap so subscribe to stay up to date. If you have any more questions drop them below and I will do my best to get to them.
Note- This is just week one of my lifting plan so things like reps, weight, and sets will change as I get further into this training cycle and even some of the exercises may change!!
WORKOUT #1
Heel Elevated Goblet Squat 3x10
Cable Hamstring Curl 2x10
KB Swing 2x20
Banded Chain Addcutor Drag 2xDyB (down and back, 20m)
Monster Walk 2xDyB
Banded Hip Flexor 2x20
Squatted soleus raises 2x20
Tib Taps 2x20
Bosu Wall Ball 2x10/side
DB Bench 2x15
I also add
Push Ups 2xFailure
Pull Ups 2xFailure
WORKOUT #2
Bulgarian Split Squat 3x10
SL RDL 2x10
SL Glute Hip Thrust 2x20
Banded Chain Adductor Drag 2xDyB
Monster Walk 2xDyB
Plate Hip Flexor 2x20
Wall Angled Soleus Raise 2x20
Tib Raises 2x20
Blind Bosu 2x5 (3 sec eyes closed)
Z Press 2x15
I also add
Push Ups 2xFailure
Pull Ups 2xFailure
Check out my strength coaches IG for more great information!! @the_runstrong_coach
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