Off-Season Strength for Endurance Athletes


• 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

Required Equipment

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

Sample Session

Obj: Strength

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

(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

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

(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


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

(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

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

Obj: Work Capacity/Core

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

(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