Enhanced Strength For Endurance Athletes Series 3: Training by Taylor Haney in TrainHeroic

Reach Functional Fitness

Strength & Conditioning, Endurance, Obstacle Course Racing

Coach

Taylor Haney

More often than not, runners and cyclists neglect purposeful strength training. But why? It seems most endurance athletes solely focus on the modality of their respective sport and worry that ancillary training will hurt their performance. They couldn't be more wrong.

It also seems many of these athletes don't know what to do when it comes to practical strength training. We've got these athletes covered with our Enhanced Strength for Endurance Athletes series.

This program gives you 2 full-body strength training days per week - with a focus on: 1) Power and Strength, 2) SAQ and Hypertrophy, and 3) Stability, Balance, and Hypertrophy. We go beyond just simple strength training. We program proper warm-ups and accessory exercises that will take your overall strength, stability, balance, and confidence to another level. This program comes with 8 unique sessions that could be repeated over several months.

Program Specs:
Skill Level - Intermediate. No Olympic Lifting experience required.

Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, treadmill, pull-up, air bike, medicine ball/slam ball, sled, turf.

Focus - Strength and Conditioning

Training Days per Week - 2

Program Length - 4, but can be repeated if desired.

Excerpt from Session #2:

(superset)

Icky Shuffle 10x1

Box Jump Over 10x4

Bench Press 3x10

Sumo Deadlift 3x3

Features
2 sessions per week
Must use App app to view and log training
Program Training

$25

Get Enhanced Strength For Endurance Athletes Series 3

Sample Week

Week 1 of 4-week program

Sunday

ESEA S3 Session #1: Stability & Functional Strength

Row Lunge Push Press

Complete 3 Rounds of the Following: 250m Row @6RPE 10 DB Bent Over Row 10 DB Arnold Press 10 Alternating DB Reverse Lunge (5/leg) *Use the same DBs for each exercise - 6 RPE (light weight).

Bulgarian Split Jump

3 x 5

Barbell Step Ups

3 x 7

Lateral Lunge to Row

3 x 12

Offset Single Leg Raised Push-Up

3 x 10

Turkish Get Up

3 x 5

Conditioning

Push Pull Plank EMOM 10

Every 2 Minutes on the Minute for 10 Minutes: Underhand Bent Barbell Row w/Pause x10 @6RPE Barbell Z Press x10 @6RPE Plank Knee to Elbows x10/per side

Post Workout Stretching

Perform 2 Rounds of Each Exercise for 30 Seconds Each: Couch Modified Pigeon Kneeling Hamstring Prone Shoulder Thread Needle Prayer Pose

Wednesday

ESEA S3 Session #2: Power & Muscular Endurance

Bike Hinge Push Pull

Complete 3 Rounds of the Following: 10cal Air Bike @6RPE 10 DB Romanian Deadlift 10 DB Shoulder Press 10 Bent Over DB Row *Use the same DBs for each exercise - 6 RPE (light weight).

Tempo Bench Press

3 x 5

DB Bench Press

3 x 20

Lat Pulldown

3 x 20

Wall Sit

4 x 0:45

Sled Push

4 x 25

Double KB Romanian Deadlift

3 x 10