Prime yourself for competition - or to crush your own personal record - by following our STRONG & FAST training program in collaboration with Ryan Hall before your next Spartan race or DEKA event. “You can’t do both at the same time, so build up with the weights, then switch it up,” he explains. ![]() “We are going to touch on cardio by doing outdoor farmer carries and fitness walks, so we are going to keep cardio in there, but it's not the focus,” he says.Īfter four, six, or eight weeks of progressive strength training, the programming can shift back towards being more run-heavy. Īs far as keeping cardio up, Ryan says that it has its place, but when the goal is strength there’s got to be more emphasis on resistance training. Related: Q&A: Ryan Hall Will Train You to Be a Force of Natureįrom those experiments, Ryan found that progressive overload (increasing the difficulty of the program over time), high volume training (think: lots of sets and reps), partial reps (think: ¼ squats with extra heavy weight), and drop sets (completing a set, reducing the weight, then continuing) are some of the specific techniques that worked very well for him. “ The only way I learned about all of this was experimenting with myself and trying out different stuff,” he says. He has clearly mastered everything it takes to go the distance and get it done quickly - plus cracked the code to getting bigger and stronger too. He piled on 50 pounds (most of it muscle) and can now deadlift over 500 pounds. His dedication paid off: He's the fastest American to ever run a marathon at 2:04:58, and holds the official American record for the fastest half-marathon at 59:43.Īfter retiring from professional running in 2016, Ryan defied his marathon-crushing genetics and took up strength training. Day in and day out, he led a fully-committed lifestyle to becoming as fast as he humanly could while covering long distances. ![]() Olympian and former long-distance runner Ryan Hall built an entire career off of getting outside and logging long run after long run. STRONG & FAST is a 4-week functional training program and video series led by Olympic athlete Ryan Hall. Tune in all month long for exclusive training, nutrition, and lifestyle content courtesy of Ryan Hall to help make you unbreakable.
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