Strength Training For Runners: Banded Mountain Climber
1
Develop hip flexor strength for improved leg lift.
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Legs 4 exercise 3 | Banded mountain climber
How to
Start in a stair climber position on the ground with a resistance band around the driving ankle.
Drive leg up and back from anchor point as far as possible with a hold before returning in an even motion. Elbows are on a bosu to fully engage core.
Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg.
Make it advanced
To increase the difficulty you can increase the weight.
Increase each rep to 60/15 and then 90/15 all for 3 rounds.
Expert tips
This is a difficult exercise! You can make it easier by using a lighter resistance band and/or not using a bosu.
Start in a stair climber position on the ground with a resistance band around the driving ankle.
Drive leg up and back from anchor point as far as possible with a hold before returning in an even motion. Elbows are on a bosu to fully engage core.
Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg.
Make it advanced
To increase the difficulty you can increase the weight.
Increase each rep to 60/15 and then 90/15 all for 3 rounds.
Expert tips
This is a difficult exercise! You can make it easier by using a lighter resistance band and/or not using a bosu.
Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.
Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.
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