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Virtual Stronger and Faster F.A.Q.


Are the workouts for the month the same, or are they different?

Each of the workouts in the 12-week program are different.  We focus on improving movements, so the same six movements are highlighted each week with a focus on the hinge, pull, and loaded carry movements.  The workouts change in tempo and exercise selection.


What day of the week should I do my work out?

It depends on your running schedule.  Your goal should be to perform your weekly workouts once per week along with a short hip band workout (included in your membership!)  The best time of the day for your workout is in the morning, if possible.  It is also ok to perform the strength workout on the same day AFTER your run.  Preferably, you want to have 24-48 hours of a break after the strength workout to run.


What happens if I am traveling for the week? How will I get my workout in?

We have travel workouts available (also free to members.)  Let us know 7-10 days before you travel, what equipment you will have available to you for your workout, and we can alter the session based upon what you have available.


How long are the Virtual Stronger and Faster workouts?

The total workout lasts 45 minutes, including the warm up.  Allow 8-10 minutes to stretch after the session.  Each workout begins with a 3-5-minute dynamic warmup.


How different are the Virtual workouts from the actual Stronger and Faster classes?

The style of weekly workout is the same (i.e Dirty Thirty, Jacobs Ladder, PranQster, etc..). Our studio is full of the equipment we need for the workout, and we are always able to substitute exercises.


Why is this S.A.F. program unique?

We train for the events, meaning we focus on race strategy for the events.  For example, when our members are running hills, we want to focus on strength and power training to imitate running flat with hills.  For strength, we focus on compound movements and power.  We use everything from body weight power moves to kettlebells, medicine balls, and weight plates.  Our other focus is running mechanics and fast feet drills.


Will I need to buy equipment?

Yes, there are a couple of inexpensive items to buy for the program including a jump rope, a hip strength band, a set of dumbbells, and a weight plate.  If you already have a kettlebell, medicine ball, and TRX, that’s even better.


What are the performance indicators?

I think for all runners there are certain performance indicators to look for.  The first indicator is injury prevention and that is where our focus always is.  When a runner completes 6-8 months of their race season without injury, our program is a success.  The second indicators are running splits.  We train our runners to finish their races stronger with maintaining or decreasing time throughout the race, regardless of the terrain. 


How do you track progress in the programs?

We use benchmarks every 90 days to determine your progress.  Primarily the same movements that we focus on, we use as a benchmark.  For example, our benchmarks for upper body strength are hand release pushups and TRX Low Rows-each max reps for 30s.  For lower body, we use a standard body weight squat to full R.O.M. (range of motion) and single leg glute bridges.  For core, we use a kneeling weight plate hold and a high-low plank sequence.  With improved functional movements, you will see an improvement in your running economics.  A stronger body translates into better form and more running strength.


This sounds great.  How do I get started?

The process starts with our S.A.F. questionnaire.  We want to gather information about your strength training and running background, the pieces of strength equipment are you familiar with, what your running experience is, and what your goals are for both running and strength training.  Our programs are focused and very goal oriented.  Once we know what your goals are, we can help you to achieve them.  Once we receive your questionnaire, we can get you started on the S.A.F. program within 36 hours.  We register each member for only 12 weeks.  You have an option to renew every 12 weeks.  Remember, every 12 weeks the goals of the program changes.  For off-season, the goals are building stability and fundamental strength.  Pre-season goals are to build muscular endurance and basic power.  In-season training goals are to keep and blend the workouts with your higher volume running train, so the workouts support the additional mileage.


Contact Strength Coach Tyrone Irby at to get started.  Visit us or on Facebook and Instagram at Stronger and Faster Durham.

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