10/09/2026
Short on time? These are my go-to 3 strength exercises to stay healthy and/or for performance, based on my personal medical and training history.
For context, as a 37 y/o distance runner, my medical history includes: L4–5 stress fracture + disc bulge, bilateral mid-portion Achilles tendinopathy, calf strain, 5th metatarsal and tibial bone stress injury, and years as a middle-distance runner with a tendency toward a forefoot strike.
Strength Programming: 3–4 total exercises/session
1️⃣ Trap Bar Deadlift: foundational hip hinge movement that builds lower-body strength while also challenging the postural muscle chain.
Prescription: x2-4 sets, 5–7 reps, RPE 7–8/10, ~70–80% 1RM, 2–3 min rest
2️⃣ Bulgarian Split Squat: Running is single-leg. This gives me a way to build unilateral strength and control without relying entirely on bilateral movements.
Prescription: x2-4 sets, 5–7 reps, RPE 7–8/10, ~70–80% 1RM, 2–3 min rest
3️⃣ Barbell Calf Isometric: Calf capacity. Particularly relevant given my Achilles and calf history, while also addressing the demands of a forefoot-oriented running style. We may be able to handle more load with isometrics than isotonics.
Prescription: x2-4 sets, 20-30 sec sustained hold, RPE 7–8/10, as much load as well tolerated, 2–3 min rest
Exercises and prescription would change throughout the year, but I prefer including a foundational lift, a single-leg lift, and a complementary lift.
Pressed for time? This can be done in 15-20 minutes, x2/wk. It doesn't take much time investment and likely reduces injury risk while promoting and performance.
