In-Season Strength Training Plan for Endurance Athletes
$49.00
- 24 sessions total – flexible schedule
- Supplemental sessions designed to be performed in the gym, not an endurance training cycle
- Focus of plan is on increasing durability
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription
Description
This 24-Session In-Season training plan is designed to maintain strength and durability for endurance athletes during their competing or active season. These training sessions are designed to supplement the endurance athlete’s in-season, sport-specific training, not replace it.
Each training session includes:
(1) Heavy, low volume, lower body strength training exercise – The aim here is to build and maintain strength for performance, and especially, durability. Heavy weight, low volume work trains strength without undo weight gain or fatigue.
(2) Upper Body Press and Upper Body Pull Exercise coupled together in a super set – Each is trained at moderate volume load and volume – with the goal again being strength without undo weight gain and an increase in overall durability.
(3) Chassis Integrity Work – 20 minute “grind” of three Chassis Integrity exercises to build functional, transferable core strength for performance and durability
(4) Durability finisher – exercises focused on building hamstring or glute medias strength and strength endurance for durability.
We recommend completing 1-2 of these training sessions during your in-session training week. Sessions are designed to last 50-60 minutes. In the program, the sessions are laid out over a 12-week cycle, with training on Monday and Wednesday. But it’s up to the individual athlete when he/she completes these gym-based training sessions. Just don’t complete more than 2x per week during your in-season endurance training block.
This is Version 3 of the training plan, updated September 2024.
Required Equipment
Fully equipped functional fitness gym with barbells, racks, weight plates, dumbbells and/or kettlebells, sandbags (40# for women, 60# for men), and a foam roller.
Questions
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
More Questions? Email: coach@mtntactical.com
Required Equipment
Fully equipped functional fitness gym with barbells, racks, weight plates, dumbbells and/or kettlebells, sandbags (40# for women, 60# for men), and a foam roller.Sample Training
Below is Week 1 from this Training Plan:
MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
6x Box Squat @ 65/75#
6x Hand Release Push ups
Instep Stretch
Training:
(1) 6 Rounds
4x Box Squat - Increase load rapidly each round until 4x is hard but doable
Hip Flexor Stretch
(2) 6 Rounds
5x Bench Press - Increase load rapidly each round until 5x is hard but doable
2/5x Pull Ups
Lat + Pec Stretch
(3) 20 Minute Grind
5x Kneeling Plate Halfmoon @ 25#
5x Keg Lift #@ 40/60# Sandbag
15/15 Standing Founder
"Grind" = Work steadily, not frantically
(4) 3 Rounds
10x Hamstring Hell
Foam Roll Legs/Low Back
************************
WEDNESDAY
SESSION 2
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
8x Walking Lunges
8x Hand Release Push ups
Instep Stretch
Training:
(1) 6 Rounds
4x Walking Lunges - Increase load each round until 4x is hard, but doable
Elevated Pigeon Stretch
(2 ) 6 Rounds
5x Push Press - Increase load each round until 5x is hard, but doable
5x 1-Arm Row - Increase load each round until 5x is hard, but doable
5x Shoulder Dislocate
(3) 20 Minute Grind
10x Slasher @ 12/16kg
5x Sandbag Get Up @ 40/60#
15/15 Kneeling Founder
"Grind" = Work steadily, not frantically
(4) 2 Rounds
15 Second Jane Fonda
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