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Off-Season Strength for Endurance Athletes

$49.00

• 6 weeks, 5 days/week
• Designed specifically for endurance athletes to generate more power, build a stronger midsection, and increase durability for an injury-free season
• Best completed in the off-season with no, or little, endurance work
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 6-week strength training program is designed to correct strength imbalances, improve mobility, and build total body strength for endurance athletes.

You will train 5 days per week, ideally Monday through Friday. Take Saturday and Sunday as full rest. There are a total of 30x training sessions.

This is an off-season program designed to be completed alone, with greatly reduced or better, no additional training of your endurance activity.

Program Goals:
– Build relative strength for power generation, durability and overall longevity in your sport.
– Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which occurs during long distance training and descending on runs.
– Build the lactate tolerance and recovery in your legs so you can train harder longer, and recover quicker during breaks.
– Build your core/midsection strength and overall strength to add stability during training and increase overall durability.
– Build your glute medius strength, hamstring strength and landing mechanics to help protect your knees from injury during the racing season.
– Build your legs and lungs and reduce impact on your joints.
– Build durability and functional movement, that is teach your body how to move effectively to reduce chance of injury and increase strength

Questions? Email coach@mtntactical.com

Required Equipment

- Fully equipped weightroom. This training plan can be completed in any commercial gym
- Stopwatch with interval timer

Sample Session

SESSION 1
Obj: Strength

Warm up:
3 Rounds
5x Hinge Lift @ 65#/45#
10x Push ups
10x Air Squats
5x Jump Squats
Pigeon Stretch


Training:
(1) 6 Rounds
5x Hinge Lift (increase weight each round until 5x is hard but doable), the immediately...
2x Squat Jumps
5x Y+L @ 2.5#

(2) 6 Rounds
5x Standing Kettlebell or Dumbbell Military Press (increase weight each round until 5x is hard but doable)
5x Renegade Row each arm @ 25#/15#
Instep Stretch

(3) 6 Rounds
3x Mr. Spectacular @ 25#/15# Dumbbells or 12kg/8kg Kettlebells, then immediately
2x Broad Jumps
Foam Roll Lower Back

(4) 4 Rounds
10/10/10 Low Back Complex
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extensions

(5) 2 Rounds
20 Sec Jane Fonda

***************
SESSION 2
Obj: Strength


Warm up:
5 Rounds
3x Scotty Bob @ 25#/15#
10x Goblet Squats @ 25#/15# Dumbbell or 12kg/8kg Kettlebell
10x Sit ups
3rd World Stretch

Training:
(1) 6 Rounds For Time:
8x Dumbbell Thruster @ 25#/15#
Run 200m

(2) 4 Rounds
8x Weighted Sit ups @ 25#/15#
60 Sec Front Bridge
5x Russian Twists each way @ 35#/25#
8x Poor Man’s Reverse Hyper

(3) 2 Rounds
15x Hamstring Hell
3x Floor Slide
3x Floor Mantis

***************
SESSION 3

Warm up:
3 Rounds
30 sec Touch Jump Touch
10x Push ups
HUG Hip Mobility

Training:
(1) 10 Rounds
Mini Leg Blaster
45 Sec Rest

(2) 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 Ladder of:

Pull ups
Push ups x 2


Example:
Round 1 = 1x Pull up, 2x Push ups
Round 2 = 2x Pull ups, 4x Push ups
Round 3 = 3x Pull ups, 6x Push ups...


(3) 4 Rounds
10/10/10 Low Back Complex
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extensions


(4) 2 Rounds
20 Sec Jane Fonda

***************
SESSION 4
Obj: Work Capacity/Core

Warm up:
2 Rounds
400m Run
5x Burpees
Instep Stretch


Training:
(1) 3 Rounds, every 2:45
300m Shuttle Run

(2) 4 Rounds
6x Ankles To Bar
20/20 Sec Side Bridge
5x Plate Halfmoons each way @ 25#/15#
10x GHD Back Extensions unloaded

(3) 2 Rounds
15x Hamstring Hell
5x PVC Shoulder Dislocates
3x Shoulder Sweep