reckonerHow Reckoner runs it
- 01A short checkReckoner asks what you lift now and how it moves. That sets a starting weight for every lift, yours and nobody else's.
- 02You lift, it readsLog reps and how hard each set felt. Form comes first: a set that breaks down does not count toward a heavier one.
- 03Next week adjustsHit the top of the rep range at a good effort and the weight goes up. Fall short and it holds. Your watch gets the new week.
About this plan
For runners who can already squat and deadlift with good form. Each session opens with one heavy lift, then single leg and calf work. Keep the load heavy through the season, and keep the heavy lower day away from your key run.
The week
Two sessions, five rest daysEvery weight in this plan is set for youThe plan gives the lifts, sets and reps. Reckoner gives the load: your first weights from a short check, then up when you hit the top of the range at a good effort. That is what Yours means on every lift below.
MonSquatGlutes, lower back, quads4 lifts · 35 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 3 × 4–6 | Yours |
| 02 | Romanian deadlift | 3 × 5–8 | Yours |
| 03 | Rear-foot-elevated split squat | 2 × 6–8 | Yours |
| 04 | Standing calf raise | 3 × 6–10 | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedRestStrength is built in the recovery, so this day is part of the plan.
ThuDeadliftGlutes, quads, hamstrings4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Trap bar deadliftMain lift | 3 × 4–6 | Yours |
| 02 | Dumbbell step-up | 2 × 6–8 | Yours |
| 03 | Nordic curl | 2 × 4–6 | Yours |
| 04 | Seated calf raise | 3 × 6–10 | Yours |