{"id":964180,"date":"2026-07-28T08:01:19","date_gmt":"2026-07-28T08:01:19","guid":{"rendered":"https:\/\/www.europesays.com\/us\/964180\/"},"modified":"2026-07-28T08:01:19","modified_gmt":"2026-07-28T08:01:19","slug":"josh-kerr-built-his-record-breaking-speed-and-power-using-these-10-simple-strength-exercises","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/964180\/","title":{"rendered":"Josh Kerr built his record-breaking speed and power using these 10 simple strength exercises"},"content":{"rendered":"

Although it may not be every runner\u2019s favourite activity, a solid strength and conditioning routine<\/a> is something that we all need in our training toolkit. Building strength can not only help to prevent injury, but also, as studies show, have a direct positive impact on your speed and endurance.<\/p>\n

Of course, this is something that Josh Kerr<\/a>, middle-distance runner and former Runner\u2019s World cover star, knows well. Earlier this month, at the London Diamond League, the Scot rewrote the history books by running a mile in 3:42.66<\/a> \u2013 a new men\u2019s mile world record.<\/p>\n

A recent YouTube video from Track All Access<\/a> gave us an insight into the strength training routine that helped him to get there. The video shows Kerr training alongside his teammates at Brooks Beasts Track Club in Albuquerque, New Mexico, as they work through a series of 10 targeted movements.<\/p>\n

As well as the expected leg-strengthening exercises, the workout includes movements designed to improve core stability and develop explosive power \u2013 both of which are essential for runners, particularly those racing over shorter distances like the mile<\/a>. <\/p>\n

Josh Kerr\u2019s strength workout<\/p>\n

Here, we\u2019ve included the exact weights that Kerr uses \u2013 make sure that you adjust them to suit your own ability.<\/p>\n

Complete two sets<\/p>\n

A1: <\/strong>Wall sit isometric calf raise x 20 reps<\/p>\n

A2: <\/strong>Push-up With T-spine rotation x 10 reps (5 each side)<\/p>\n

A3:<\/strong> Cat cow with knees elevated x 30 seconds<\/p>\n

Complete three sets <\/p>\n

B1: <\/strong>Kettlebell swing x 15 reps with 20kg<\/p>\n

B2: <\/strong>Medicine ball slam x 10 reps with 3kg<\/p>\n

B3: <\/strong>Bench side plank with hip drop x 20 reps (10 each side)<\/p>\n

Complete three sets<\/p>\n

C1: <\/strong>Barbell Romanian deadlift x 5 reps with 70kg<\/p>\n

C2: <\/strong>Dumbbell bench press x 8 reps with 36-40kg<\/p>\n

C3: <\/strong>Pull-up x 5-8 reps<\/p>\n

C4: <\/strong>Anti-rotation press-out (pallof press) x 30 reps with 22kg<\/p>\n

How to do the movesWall sit isometric calf raise<\/p>\n