S4S is a strength training program, designed by Doctors of Physical Therapy, with a focus on improving your run performance and decreasing your injury risk! This program is specifically designed to be completed along with your current running schedule!

STRENGTH FOR SPEED (S4S)

How will I know what to do?

Once you begin the program, you will be guided through 2 strength training workouts per week with the use of our convenient mobile app (TrainHeroic)!

Within the app, you will have access to videos, sets, reps, rest intervals, and descriptions to help guide you through the workout. You can use the app and/or the difficulty of each movement to track your progress over time!

We will also send over a PDF guide with purchase on how to use the app to its fullest potential!

The program was well thought out and progressive in nature. It really drew out inefficiencies in my gait and showed me areas to work on. At the end of the program, I was able to gain a 50+ second increase in my 1 mile speed!

MISTY S.

Through their endurance program, I improved my mile time by 39 seconds in just 4 weeks! All programming can be done at home with minimal equipment and Dr. Cullen was quick to respond to any questions I had. Whether you are a runner or other endurance enthusiast, I highly recommend this program!

MICHELE L.

 I learned new exercises and stretches and I've incorporated them into my workouts. In particular, I've seen improvement to my running stride!

TOM T.

I had hamstring strains, chronic shin splints, and ankle issues before starting the program, and they have all seemingly cleared up! This would great for any endurance athletes that are plagued by injuries.

COLIN S.

The exercises were challenging and easy to execute with equipment I had at home. They had videos to show you correct form and the Train Heroic app tracked your progress. All in all, this is a great program that helps you build strength. At the end of the 4 weeks, I definitely felt stronger and it showed in my timed mile. I highly recommend it.

RUBEN C.

MISTY S.

This program was well thought out and progressive in nature. It really drew out inefficiencies in my gait and showed me areas to work on. At the end of the program, I was able to gain a 50+ second increase in my 1 mile speed!

MICHELE L.

Through their endurance training program, I improved my mile time by 39 seconds in just 4 weeks! All programming can be done at home with minimal equipment and Dr. Cullen was quick to respond to any questions I had. Whether you are a runner or other endurance enthusiast, I highly recommend this program!

TOM T.

I learned new exercises and stretches and I've incorporated them into my workouts. In particular, I've seen an improvement to my running stride!

RUBEN C.

The exercises were challenging and easy to execute with equipment I had at home. They had videos to show you correct form and the Train Heroic app tracked your progress. All in all, this is a great program that helps you build strength. At the end of the 4 weeks, I definitely felt stronger and it showed in my timed mile. I highly recommend it.

COLIN S.

I had hamstring strains, chronic shin splints, and ankle issues before starting this program, and they have all seemingly cleared up! This would be great for any endurance athletes that are plagued by injuries.

FREQUENTLY ASKED QUESTIONS

How much improvement can I expect?

How much improvement can I expect?

This will largely depend on your willingness to commit to the program! For those who have committed to S4S, we have seen 45-60 second improvements in mile times in as little as 4 weeks!

From an injury reduction standpoint, we have numerous accounts of runners being injured less during and after the program. We even have reports of large improvements in chronic aches and pains they had battled for years prior to the program!

What does research say about strength training for runners?

What does research say about strength training for runners?

There have been numerous studies to demonstrate the positive effects of strength training on running performance! Here are a couple of our favorite quotes from a couple of recent meta-analyses:

“In conclusion, a strength training program including low to high intensity resistance exercises and plyometric exercises performed 2-3 times per week for 8-12 weeks is an appropriate strategy to improve running economy.1”

“Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved.2”

1. Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research. 2016;30(8):2361-2368.

2. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. Br J Sports Med. 2014;48(11):871-877.


How are the workouts set up and how much time will it take?

How are the workouts set up and how much time will it take?

The workouts are set up with a ~5 min warm up, a 20-30 min workout, and a 5 min cool down for a total of around 30-45 minutes per workout!

These should be completed on days that you have short, recovery runs planned or on rest days from running. This will help to avoid overburdening or overworking yourself!


What equipment will I need?

What equipment will I need?

No equipment is necessary to complete this program, however, we do recommend buying a small pack of bands to complete a few of the exercises (we will send you a link to a cheap and reliable band set on amazon!). There are always options available without the use of bands if you prefer not to buy them! Just send us a message prior to the workout if you need a modification.

We also encourage you to add weights to certain exercises as you desire and as you are able. We denote which exercises these are and how hard we would want you to push. This is not required by any means but can be beneficial for those with more experience in resistance training!


What else comes with the program?

What else comes with the program?

You will gain access to an exclusive MEMBER'S ONLY FACEBOOK PAGE where you can connect with other runners and the entire Catalyze Performance team!

The main purpose of this group is to build a supporting community where you can ask questions, put your goals out there, talk about your program, be held accountable, and, most importantly, grow together!

The team at Catalyze Performance will also be sharing some of their own stories, offering exclusive advice/information, and keeping the group motivated!



What if I need help with accountability?

What if I need help with accountability?

Facebook and TrainHeroic come to the rescue!

The Facebook group is comprised of like minded individuals and is the perfect place to find that accountability partner you are looking for. Not sure who to ask? Put it out to the whole group so you have a whole team cheering you on!

The TrainHeroic app will also track your workouts and notifications/reminders can be turned on to hold yourself even more accountable!



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