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Welcome to Unstoppable!
It's time to bulletproof your running.
By now, you should have received an email with a link to download the Unstoppable app (check your junk box!).
Below you'll find a video on how to complete your new strength program. There's also a FAQ section that should clear up any lingering questions.
Your training is already loaded in the app, so dive right in! Every four weeks, your training program will automatically change to provide fresh new exercises that progress as you do.
Let's get going!
Instructions
Load, reps, equipment, schedule, etc. We go over it all in this video!
What equipment do I need?
UNSTOPPABLE is designed to be done at home with minimal equipment.
Tools we'll use include:
-minibands (these are very inexpensive and can be purchased online, at most physio/pt/chiro clinics, or many sports stores)
-a small towel
-a backpack with books in it
-weights: dumbbells, kettlebells, or a milk jug filled with water or gravel
-a bench or chair
How heavy should I go? How many reps should I do?
You will repeat the same strength workout 4 times. The first time through, get a feel for the exercises. In subsequent weeks, increase load or reps (repetitions) safely (if you are no longer challenged AND your form AND range of motion doesn't suffer from the increase).
Here is a guideline for how heavy you should go:
Reps <6 = Heavy Reps 6-8 = Moderate/Heavy
Reps 8-12 = Moderate
Reps 12-15 = Light/Moderate
Reps >15 = Light
*the last few reps should be challenging. For example if prescribed 8 reps, reps 7 + 8 should be a challenge.
There is often a range of reps - do an amount that is challenging.
If you feel that you need more weight, upgrade to something heavier!
Throughout the month, volume (sets and reps) increases. You can use more weight. Regardless, make sure that the workouts continue to be challenging.
Note: How hard is "challenging"? You should feel like you did something, but you shouldn't feel absolutely smashed!
I have a race! When should I do my strength training around my big day?
In race week, only do one strength workout. Do strength early in the week (Monday or Tuesday) for a weekend race.
What should I do if I miss a day or fall behind?
No stress! Just pick up where you left off.
How do I cancel my subscription?
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Log in to PayPal.com.
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Click the gear.
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Click Payments.
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Click Manage Pre-approved payments.
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Select a payment to cancel.
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Click Cancel and confirm.
If you are unable to log in to PayPal, send an email to jess@ffwdcoaching.com with the email address of the account you would like to cancel.
Problem: This program is way too easy.
This program isn't designed to be a total butt-kicker - you are a runner, and it's meant to supplement and compliment your running. You don't need to be sore or exhausted to earn performance gains.
If you don't feel challenged, increase weight, increase repetitions, take advantage of suggested progressions (listed in written descriptions of exercises where applicable) and/or slow down movement. Always strive for perfect technique.
Problem: This program is way too hard
Often, the program is too difficult if you lack stability. This will improve with practice!
In the meantime, you can make things more manageable by lightly holding on to a wall or other support.
If the volume is too challenging, reduce the number of sets and/or repetitions of each exercise.
Problem: What if something hurts or doesn't feel right?
Skip it! Never push through pain.
If the concerning sensation persists, seek out help from a physiotherapist, chiropractor, massage therapist, or sports doctor.