Foot, Ankle, Knee and Hip Protocol 1.0

The foundation

Welcome to my Foot, Ankle, Knee and Hip Protocol version 1.0.

This is a piece to a puzzle, nothing more and nothing less.

I built this to address the needs of distance runners and mountain athletes alike. Far too often over my 18 year career as a run and sports performance coach, I have seen those who go far do too little in preparation. I aim to change that.

Each month I will be releasing a 4 week protocol designed to work as an accessory piece with an athletes pre-existing training program. This is not a stand alone all encompassing strength plan, rather, one designed to build strength, stability, mobility and balance through the “frame” of the endurance athlete, the feet, ankles knees and hip. Each month will be progressive and act in synergy with the previous and future releases. A new edition will be released on the 1st of every month and will include 3 sessions, to be completed in 4 week cycles. Each release will progress and build upon the previous. You’ll repeat each week for 4 consecutive weeks before the next cycle starts.

The program is simplistic in design, needs only a mini band and a set of dumbbells/kettlebells and integrates easily into a bigger picture training protocol. Sessions should take ~20-30 minutes tops.

Version 1.0 is free and covers the foundational movements, building baseline strength, balance and mobility through the lower extremities and setting the athlete up for success in future releases. Future releases will be behind a small paywall, but there’s no obligation to sign on if you use this initial release.

If you have questions, ask them in the comments or reach out to me on my Instagram 100milekyle and I will gladly answer them. I hope this is helpful, even to just a few. In future releases, I will be filming all movement demo’s and will add some commentary to the videos, but for now, you’ll have to deal with random YouTubers. Click on any underlined movement for a YouTube link.

Onwards, Always.

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Version 1, session 1 (V1.S1)

2 rounds

3-way calf raise x10 reps per direction

Tib raise x15

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3 rounds

Lateral band walks x1 minute (taking 4 steps right, 4 steps left, repeat)

Single leg RDL to knee drive x8 per leg

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3 rounds

Isometric heel floating split squat x30 seconds per leg

Single leg slider curl x12 per leg (you can use a dish towel on a hardwood floor in place of a slider if needed)

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3 rounds

Single leg grid jump x30 seconds (per leg per set)

Deep squat hold x45 seconds

V1.S2

2 rounds

Toe walk forward and reverse x1 minute (Take approx 8 steps forward and 8 back, repeat for 60 seconds)

Heel walks forward and reverse x1 minute (Same set up, 8 steps forward, 8 back)

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3 rounds

Banded clamshells x12 per side

B-Stance dumbbell RDL x10 per leg

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3 rounds

Eccentric rear elevated split squat x10 per leg with a 3 second descent and 1 second pause at the bottom of each rep

Jane Fonda complex x8 reps per movement per leg

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3 rounds

Depth drops with a hold x10 (you can use any ledge, box or bench for this, ideally ~18’)

Pistol box squats x8 per leg (you can use a bench, chair or any other ledge that results in a knee angle of roughly 90 degrees at the flexed position)

V1.S3

2 rounds

Lateral toe walk x1 minute (taking 4-6 steps in each direction)

Deficit tib raise x12

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3 rounds

Glute medius isometric wall lean x 20-30 seconds per side

Tempo cyclist goblet squat x12 with a 3 second descent, 1 second pause, fast ascent

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3 rounds

Mastodon complex x8 reps per leg, per movement

Toe elevated RDL x12

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3 rounds

Pogo jumps x15

Dumbbell L-sit over x10 per side