Bodyweight Templates
Equipment tier: Bodyweight (no equipment required)
Bodyweight training compensates for the lack of external load through tempo manipulation, unilateral challenge, and movement complexity.
How templates work
A template defines:
- Training intent — what adaptation we're chasing
- Movement pattern slots — which patterns compose the session
- Phase prescription — sets, RPE, tempo by training phase
- Bucket modifiers — how the bucket adjusts execution style
Bucket columns in the slot table determine which exercise fills each slot. The template structure is universal — only the exercise selection changes per bucket.
Where prescriptions live
Reps/duration live on each exercise, not on the template. Every exercise in the exercises/ directory has a prescription field. The template controls only sets and RPE per phase.
Exercises that span multiple equipment tiers use a per-tier map:
prescription:
bodyweight: "8-12"
kettlebells: "6-10"
full_gym: "3-5"
Single-tier exercises use a flat value:
prescription: "8-12"
The user selects one equipment tier (bodyweight, kettlebells, or full_gym). The system looks up prescription.<user_tier> to get the right rep range for their equipment. Lower reps at higher tiers reflect heavier external load.
The app handles the rest:
is_timed: true→ prescription is displayed as seconds with a timeris_unilateral: true→ exercise is performed on both sidesprescription_note→ special display instructions (e.g., Prone Y-T-W Raise: "per position")
bw-strength
The primary strength template. Builds the force production capacity that makes every running stride more efficient and every tissue more resilient. This is the most important template — everything else is secondary to this.
- Training Intent: max_strength_capacity, tissue_robustness
- Why runners need it: Higher relative strength = lower percentage of max per stride = better economy, less fatigue, fewer injuries
- Phases: base, build, peak, taper (via reduced prescription)
- Slots: 6
- Duration: ~30-40 min
- Role: primary
- Frequency: 2x/week (base), 1-2x/week (build-peak), 1x/week (taper)
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | squat | Knee-dominant bilateral. Quad strength for deceleration, downhill running, late-race knee stability. | |
| 2 | hinge | Hip-dominant posterior chain. Propulsion force, hamstring health, glute strength. | Bodyweight limitation: no heavy hinge possible. Hip thrust and single-leg variants compensate. |
| 3 | single_leg | Unilateral strength — the most running-specific pattern. Running IS single-leg. | This slot carries the most specificity. Should always be an actual single-leg exercise, not a staggered-stance bilateral. |
| 4 | hip_stability | Pelvic control. Glute medius/minimus for preventing hip drop, adductors for midline control. | Low load, high neuromuscular demand. These muscles fatigue at mile 20 and form collapses. |
| 5 | upper_back_posterior | Scapular retraction and thoracic extension. Counterbalances forward-shoulder posture that worsens under running fatigue. | Gets trained at strength frequency (2x/week in base) rather than relying on accessory-upper alone. Especially valuable for locked_up bucket (thoracic flexion). |
| 6 | core | Trunk stability under running fatigue. Anti-extension, anti-rotation, or anti-lateral depending on bucket needs. | Pick ONE core sub-pattern per session. Don't try to cover all core functions in one slot. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | squat | Squat | Split Squat | Squat | Squat |
| 2 | hinge | Hip Thrust | Hip Thrust | Glute Bridge March | Glute Bridge |
| 3 | single_leg | Reverse Lunge | Step-Up | Reverse Lunge | Step-Up |
| 4 | hip_stability | Standing Hip Abduction | Single-Leg Balance Reach | March Hold | Standing Hip Abduction |
| 5 | upper_back_posterior | Prone Y-T-W Raise | Superman | Prone Y-T-W Raise | Superman |
| 6 | core | Dead Bug | Side Plank Hip Dip | Dead Bug | Plank Shoulder Tap |
Prescription by Phase
Reps/duration come from each exercise's prescription field. The template controls sets and RPE.
| Phase | Sets | RPE | Tempo | Active Slots | Notes |
|---|---|---|---|---|---|
| base | 3-4 | 7 | controlled | all (1-6) | Build movement quality, accumulate volume |
| build | 3 | 7-8 | controlled | all (1-6) | Maintain while running volume grows |
| peak | 2-3 | 6-7 | standard | 5 slots | Reduce volume, keep intensity |
| taper | 1-2 | 5-6 | standard | 3-4 slots | Squat, hinge, upper_back, core |
Bucket Modifiers
These layer ON TOP of the phase prescription. They change HOW the exercises are performed, not which exercises are chosen.
| Bucket | Tempo Bias | RPE Adjustment | Execution Focus |
|---|---|---|---|
| locked_up | Slow eccentrics (3-1-2). Pauses at end-range. | As prescribed | Full ROM is the priority. If they can't hit full range, reduce complexity before reducing range. |
| unstable | Standard tempo. No rushing. | As prescribed | Position ownership. Every rep must look the same. Stop the set when form breaks, regardless of rep target. |
| tension_holder | Moderate tempo (2-0-1). No grinding. | Cap at prescribed RPE — do NOT allow overshoot | Breathing rhythm. Exhale on exertion. Relax between reps. If they're gripping/bracing too hard, reduce variation complexity. |
| deconditioned | Standard tempo. No forced eccentrics. | RPE 6-7 ceiling (one point below prescribed) | Build confidence. Master the basic pattern. |
bw-power
Plyometric and reactive power. Develops the ability to generate force QUICKLY — because running ground contact time at marathon pace is ~250ms, and force you can't produce in that window doesn't count.
- Training Intent: power_and_rfd_transfer
- Why runners need it: Tendon stiffness (elastic recoil per stride), rate of force development (hills, surges, kick), running economy through better elastic energy return
- Phases: build, peak (NOT base — need strength foundation first)
- Slots: 4
- Duration: ~15-20 min
- Role: secondary
- Frequency: 1x/week (build), 1x/week reducing to 0 (peak-taper)
- Prerequisite: 6+ weeks of base phase bw-strength
Power Spectrum
This template spans two distinct power qualities:
High-amplitude plyometric (slots 1-2): Longer ground contact, higher peak force. Develops max power output. Examples: box jumps, CMJ, broad jumps, split squat jumps.
Low-amplitude reactive (slot 3): Short ground contact (<200ms), elastic recoil. Develops stiffness and energy return — the quality most specific to distance running. Examples: pogo jumps, ankle hops, bounding.
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | plyometric_force | Peak force production. Vertical and horizontal jumping. Teaches explosive hip/knee extension. | High-force, moderate ground contact time. Focus on landing quality as much as jump height. |
| 2 | plyometric_running | Running-specific power. Bounding, alternating movements that transfer to stride mechanics. | Single-leg emphasis. The closest plyometric pattern to actual running. |
| 3 | reactive | Short ground contact, elastic stiffness. Ankle-driven, minimal knee bend. | Low amplitude but high nervous system demand. Quality degrades fast — stop when it stops looking crisp. |
| 4 | core_stiffness | Rapid force transfer through the trunk during explosive movement. | NOT endurance core (no 60s planks). Quick, reflexive stiffness — the core's role during plyometrics. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | plyometric_force | Countermovement Jump | Countermovement Jump | Countermovement Jump | Countermovement Jump |
| 2 | plyometric_running | Split Squat Jump | Split Squat Jump | Bounding | Split Squat Jump |
| 3 | reactive | Pogo Jumps | Pogo Jumps | Pogo Jumps | Pogo Jumps |
| 4 | core_stiffness | Dead Bug | Plank Shoulder Tap | Bird Dog | Dead Bug |
Prescription by Phase
Reps come from each exercise's prescription field. The template controls sets and RPE.
| Phase | Sets | RPE | Rest | Ground Contacts Total | Notes |
|---|---|---|---|---|---|
| build | 3 | 7 | 90-120s | 40-60 | Quality over volume. Every rep should look identical. |
| peak | 2-3 | 6-7 | 90-120s | 30-45 | Maintain power, reduce total stress. |
Bucket Modifiers
| Bucket | Approach | Restrictions |
|---|---|---|
| locked_up | Start with lower-amplitude plyometrics. Ensure adequate squat/hinge ROM before high-force jumping. | No depth jumps or high box jumps until deep squat is solid. Reactive work (slot 3) is safe and valuable early. |
| unstable | Emphasize landing mechanics. Every jump has a controlled, stuck landing before the next rep. | No continuous bounding until single-leg landing is clean. Start reactive work at low intensity. |
| tension_holder | These runners often do well with plyometrics — the quick tension-release cycle is therapeutic. Let them flow. | Watch for over-effort. They'll try to jump as high as possible every rep. Coach submaximal, crisp reps. |
| deconditioned | Delay introduction to build phase week 2-3 minimum. Start with slot 3 (reactive) only, add slots 1-2 after 2 weeks. | Total ground contacts capped at 30 initially. No single-leg plyometrics until bilateral is solid. |
bw-stability
Motor control, balance, and proprioception. Trains the neuromuscular system to maintain positions under fatigue — the quality that prevents hip drop at mile 22, knee valgus on tired descents, and trunk shift on windy days.
- Training Intent: motor_control, injury_prevention
- Why runners need it: Running demands single-leg stability for ~10,000+ cycles per session. Poor motor control = knee valgus, hip drop, trunk shift → injury. This is the most undertrained quality in recreational runners.
- Phases: all (can be used year-round)
- Slots: 4
- Duration: ~15-20 min
- Role: secondary
- Frequency: 1-2x/week as standalone, or pre-run activation on quality session days
How this differs from bw-strength
Both templates include hip_stability and core slots. The difference is intent:
- bw-strength hip_stability/core: Build capacity (tolerate more fatigue before breakdown)
- bw-stability hip_stability/core: Build precision (reduce the amount of breakdown per cycle)
bw-stability uses lower intensity, slower movements, and deliberate position challenges. It's about motor learning, not force production. It can be performed daily without recovery concerns.
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | single_leg_balance | Proprioceptive challenge. Trains the foot-ankle-hip chain to find and maintain equilibrium on one leg. | The most directly running-specific stability pattern. Progress by surface, reach distance, eyes closed — not load. |
| 2 | hip_stability | Glute medius/min activation. Prevents pelvic drop during single-leg stance phase of running. | Emphasize control of the non-stance hip. Slow, deliberate, full range. |
| 3 | core_anti_rotation | Resisting trunk rotation during contralateral limb movement — exactly what happens during arm swing + leg drive. | Quality of stillness matters more than duration. The goal is zero trunk deviation. |
| 4 | core_anti_lateral | Resisting lateral trunk flexion when one side is loaded — prevents the "lean" that wastes energy mid-run. | Side plank hip dip — dynamic anti-lateral work that matches running's dynamic demands. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | single_leg_balance | Single-Leg Balance Reach | Single-Leg Balance Reach | Single-Leg Balance Reach | March Hold |
| 2 | hip_stability | Standing Hip Abduction | Standing Hip Abduction | March Hold | Standing Hip Abduction |
| 3 | core_anti_rotation | Bird Dog | Bird Dog | Bird Dog | Bird Dog |
| 4 | core_anti_lateral | Side Plank Hip Dip | Side Plank Hip Dip | Side Plank Hip Dip | Side Plank Hip Dip |
Prescription (all phases)
Stability work is less phase-dependent than strength/power. The prescription stays relatively constant. Reps/duration come from each exercise's prescription field.
| Phase | Sets | RPE | Rest | Notes |
|---|---|---|---|---|
| base | 2-3 | 5-6 | 30-45s | Learn the patterns. Precision over difficulty. |
| build | 2-3 | 5-6 | 30-45s | Maintain precision, not more volume. |
| peak | 2 | 5 | 30-45s | Maintain. Don't fatigue before quality runs. |
| taper | 1-2 | 4-5 | 30s | Keep neural pathways active. Minimum effective dose. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Balance work within their available ROM — don't force positions they can't access. Use balance reach in comfortable ranges. Progress range as mobility improves through bw-strength. |
| unstable | This is their MOST important template. Program it 2x/week minimum. Progress slowly — they need repetition at each level before advancing complexity. |
| tension_holder | Focus on relaxed stability — controlled movement without over-bracing. Breathing cues on every exercise. The goal is "easy balance," not maximum effort. |
| deconditioned | Start with bilateral versions if single-leg is too challenging (e.g., bilateral balance on uneven surface before single-leg on flat). Build confidence first. |
bw-accessory-calf
Calf, Achilles, and tibialis tendon health. The highest-ROI accessory work for runners — calf/Achilles injuries are the most common running injury, and tendon capacity takes months to build. Start early, stay consistent.
- Training Intent: tissue_robustness
- Why runners need it: The calf-Achilles complex absorbs 6-8x bodyweight per stride. Tendons adapt slower than muscles — this work builds the tendon capacity to handle marathon volume.
- Phases: all
- Slots: 3
- Duration: ~10-15 min
- Role: accessory
- Frequency: 3x/week ideally (can be appended to any session or done standalone)
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | calf_straight_knee | Gastrocnemius emphasis. The larger calf muscle, active during push-off with extended knee (running stride). | Straight-knee raises target the two-joint gastrocnemius. This is the primary running calf muscle. |
| 2 | calf_bent_knee | Soleus emphasis. The deeper calf muscle, critical for knee-flexed loading (hill running, late stance). | Soleus is a marathon muscle — slow-twitch, fatigue-resistant, and often undertrained relative to gastroc. |
| 3 | tibialis | Anterior lower leg. Shin splint prevention, dorsiflexion strength for toe clearance during swing. | Often neglected. Especially important for new runners and those increasing volume. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | calf_straight_knee | Standing Calf Raise | Single-Leg Calf Raise | Standing Calf Raise | Standing Calf Raise |
| 2 | calf_bent_knee | Bent-Knee Calf Raise | Bent-Knee Calf Raise | Bent-Knee Calf Raise | Bent-Knee Calf Raise |
| 3 | tibialis | Tibialis Raise | Tibialis Raise | Tibialis Raise | Heel Walks |
Prescription by Phase
Reps/duration come from each exercise's prescription field. The template controls sets and RPE.
| Phase | Sets | RPE | Tempo | Notes |
|---|---|---|---|---|
| base | 3 | 7 | 2-1-2 (slow eccentric) | Build tissue capacity. Volume is the stimulus. |
| build | 3 | 7 | 2-1-2 | Maintain capacity as running volume grows. |
| peak | 2 | 6 | 2-0-1 | Maintain, reduce total volume. |
| taper | 1-2 | 5 | standard | Keep tissues active without accumulating fatigue. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Full ROM is critical here — they need end-range dorsiflexion. Emphasize the stretch at the bottom of each rep. Pause 1-2s at full dorsiflexion. |
| unstable | Single-leg calf raises are high-value (balance + calf strength). |
| tension_holder | Controlled tempo. Don't let them rush through reps with a bounce. Smooth, rhythmic, full range. |
| deconditioned | Start bilateral. Higher reps (15-20), lower intensity. |
bw-accessory-upper
Upper body and postural support. Prevents the postural collapse that happens in the final miles of a marathon — rounded shoulders, dropped head, shortened arm swing, wasted energy.
The two priorities for runner upper body work are:
- Push — anterior strength for arm drive and trunk rigidity
- Upper back / scap retraction — posterior endurance to keep shoulders back, thoracic spine extended, and head upright when fatigue accumulates
Both matter. Anterior-only work (push-ups with no posterior balance) can actually worsen the rounded-shoulder posture we're trying to prevent.
- Training Intent: postural_endurance, tissue_robustness
- Why runners need it: Upper body posture directly affects breathing mechanics and running economy. When the shoulders round and head drops forward, breathing capacity decreases and stride efficiency falls. The upper back muscles (rhomboids, mid/lower traps, posterior deltoids) are the first line of defense against this collapse.
- Phases: all
- Slots: 3
- Duration: ~10-15 min
- Role: accessory
- Frequency: 1-2x/week
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | push | Horizontal press. Builds anterior shoulder/chest/tricep strength. Push-Up variations also demand core anti-extension (it's a moving plank). | The Push-Up is underrated for runners — it trains the entire anterior chain plus core simultaneously. |
| 2 | upper_back_posterior | Scapular retraction and thoracic extension. Counterbalances the forward-shoulder posture from running fatigue and daily life. This is the anti-collapse slot. | Bodyweight options exist: reverse plank, prone Y/T/W raises, scapular push-ups, superman variations. These may need to be added to the exercise table. |
| 3 | core_anti_extension | Postural endurance. Maintaining neutral spine against gravity and fatigue — the exact demand of late-race running. | Dead Bug or Plank Shoulder Tap — dynamic anti-extension that matches running's demands. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | push | Push-Up | Push-Up | Push-Up | Push-Up |
| 2 | upper_back_posterior | Prone Y-T-W Raise | Superman | Prone Y-T-W Raise | Superman |
| 3 | core_anti_extension | Dead Bug | Plank Shoulder Tap | Dead Bug | Plank Shoulder Tap |
Prescription by Phase
Reps/duration come from each exercise's prescription field. The template controls sets and RPE.
| Phase | Sets | RPE | Notes |
|---|---|---|---|
| base | 3 | 7 | Build upper body base. Slow, controlled reps for posterior work. |
| build | 2-3 | 7 | Maintain as running becomes primary stimulus. |
| peak | 2 | 6 | Maintain, reduce volume. |
| taper | 1-2 | 5 | Light postural work only. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Full ROM Push-Ups (chest to floor). If they can't do full Push-Ups, incline at full range > partial range on floor. Upper back work is HIGH value for this bucket — they're often locked into thoracic flexion. Prioritize thoracic extension exercises. |
| unstable | Push-Ups with deliberate core engagement — no sagging. Upper back work with scapular control emphasis (can they retract and hold?). |
| tension_holder | Push-Ups with exhale on press, not breath-holding. Upper back work should be relaxed, rhythmic — not maximum squeeze holds. Everything moderate effort. |
| deconditioned | Incline Push-Ups (hands on bench/wall). Simplest posterior variation (superman). |