Endurance Sport Strength Intermediate to Advanced
27 weeks - $59.99
Total Hours: 73
Total Hours: 73
If you are tired of boring, body-building type programs that bulk you up and don’t do much for your athletic performance, then you are ready for this one. This plan is designed to have you ready to start racing in 6-7 months and is built with the cyclist, runner and triathlete in mind. It is designed for the intermediate to advanced athlete who is seeking to significantly improve their strength and power in their chosen athletic endeavor. This sport specific strength training plan is for athletes over 16 years of age who have at least 1 year of strength training under their belt. It is for those who are comfortable with using free weight & body weight exercises and functional lifting protocols. If you want to prevent injury while improving your body composition and performance and are ready to take your training to the next level, then this is the plan for you!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #2
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #3
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #4
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #5
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #6
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #7
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #8
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #9
Custom
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhythmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids