Suprset.

02/10/2026

You don’t need 20 exercises. Runners need very few that actually carry over and ones that you can do anywhere.

Most strength work look busy, very little of it transfers to running. Running is unilateral, training like it is a good start. These four do.

1. Hip Flexor Cable Pull
3 x 10 - 15 each side
Slow and controlled. Progress weight, start light you don’t need a cable@machine, a kettlebell and bands also do a solid job.
Helps builds active hip flexion for efficient stride mechanics and posture under fatigue.

2. Deficit Bulgarian Isometric Hold
3 x 30 - 45s each side
Your hips will thank you later but they fkn hurt.
Develops tendon resilience, control in deep positions and is easier on the joints.

3. Tibialis Raises
3 x 15 - 20 or to failure because your body gives up first for sure. Full range, pause at the top.
Supports ankle stiffness, foot control, and lower-leg durability.

4. Bulgarian Split Squat Drop Set
2 - 3 rounds
Heavy > lighter > bodyweight
Builds strength under fatigue and reinforces form when technique usually breaks down. You’ll need your rear foot support for better range of motion. The setup here is higher than the optimum, you want to aim for a total height 18inches height.

Fewer movements. Better positions. Consistent loading. REPEAT: yes it’s boring but it works. Save it for later.

02/09/2026

02/09/2026

Shin and patella pain two weeks out is the worst. But endurance doesn’t disappear, you simply train for it.
Adapt overcome! Taieb still ran 1:28 for the half.

In the two weeks leading into the race, we stripped everything back and rotated just these four.

1. Hip Flexor Cable Pull
Superset with banded wall sit on tiptoes
-Until failure
Maintains hip drive, stride mechanics and lower-leg stiffness without impact on the joints.

2. Banded Nordic Curls (yes, these hurt bad)
-Until failure
Protects hamstrings and builds posterior chain resilience when running volume drops. Remember to cushion the knees.

3. Leg Extension Iso Hold
-Until failure
Keeps quad strength and patellar tendon tolerance without joint shear.

4. Bulgarian Isometric Hold
-Until failure
The final boss of all isometrics to preserves single-leg strength, hip control and deep position tolerance without loading the joint dynamically.

All until failure. Rest. Repeat. Save for later.

You don’t need 20 exercises.
You need the right ones at the right time.

01/25/2026

Most people don’t struggle with Bulgarians split squats because they’re weak. They struggle because the setup breaks before the muscles do.

One dumbbell plus a hand on something feels “safer”, but it caps load fast and just a stretch. Two dumbbells let you progress, until balance becomes the limiting factor.

Rolling stands don’t solve it, they just move the problem.
If balance is interrupting the work, the work isn’t the problem. The setup is.

Disagree if you want but if you’ve ever grabbed the rack mid-set, this is why 😁

01/15/2026

Yes we’ve been here

01/10/2026

So… it didn’t need to be that dramatic, Flora enjoys Bulgarians now and I enjoyed editing this.