The Next Level
28 weeks - $29.99
Total Hours: 117
Total Hours: 117
If you are looking to improve your endurance sports performance, prevent injury and get into the best shape of your life, then look no further. This program has been created as the accompaniment to The Next Level, Strength Training for Endurance Athletes video with the endurance athlete’s performance in mind. It is designed for athletes 16 y/o or older with at least 1 year of strength training under their belt. Expert coaches Reece Haettich and Jeb Stewart MS, CSCS show you how to put together each workout and perform every exercise so you will the confidence that your training will be safe and effective. Whether you are aiming to improve your running, cycling, swimming or all three, the gains you will reap from this program will take you to The Next Level this season.
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: 1:15
Chest & Back WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Around the World/Reverse Hyperextension -Dumb Bell Chest Press/Single Arm Row -Incline Dumb Bell Press/V-Pulls -Dumb Bell Pull Over/Cable Tug of War CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Chest & Back WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Around the World/Reverse Hyperextension -Dumb Bell Chest Press/Single Arm Row -Incline Dumb Bell Press/V-Pulls -Dumb Bell Pull Over/Cable Tug of War CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Day #2
Custom
Planned Time: 1:15
Legs WU: 7 min of light aerobic exercise Dynamic Warm Up/Form Running Routine Soldier's March/Walking High Step/Shuffle/Carioca/Back Pedal/50% Sprint MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Lunge w/ Rotation -Cable Ab-ductions/Cable Ad-ductions -Plie' Lunges/ Step Ups CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Legs WU: 7 min of light aerobic exercise Dynamic Warm Up/Form Running Routine Soldier's March/Walking High Step/Shuffle/Carioca/Back Pedal/50% Sprint MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Lunge w/ Rotation -Cable Ab-ductions/Cable Ad-ductions -Plie' Lunges/ Step Ups CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Day #3
Static Flexibility Training
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion for each flexibility exercise CD: NA
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion for each flexibility exercise CD: NA
Day #4
Custom
Planned Time: 1:15
Core & Shoulders WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods Core Supine Hip Extension/ Prone Ball Roll Supine Ball Roll /Frog Kicks Oblique Ball Roll/Bent Knee Russian Twist Kneeling Cable Wood Chop Top to Bottom/ Kneeling Cable Wood Chop Bottom to Top Stability Ball Crunches Shoulders External Rotation Top to Bottom/Internal Rotation Bottom to Top External Rotation Bottom to Top/Internal Rotation Top to Bottom Single Arm shoulder Press 90 Degree Cable Internal Rotation/90 Degree Cable External Rotation CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Core & Shoulders WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods Core Supine Hip Extension/ Prone Ball Roll Supine Ball Roll /Frog Kicks Oblique Ball Roll/Bent Knee Russian Twist Kneeling Cable Wood Chop Top to Bottom/ Kneeling Cable Wood Chop Bottom to Top Stability Ball Crunches Shoulders External Rotation Top to Bottom/Internal Rotation Bottom to Top External Rotation Bottom to Top/Internal Rotation Top to Bottom Single Arm shoulder Press 90 Degree Cable Internal Rotation/90 Degree Cable External Rotation CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Day #5
Custom
Planned Time: 1:15
Core & Arms WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest Core -Supine Hip Extension/Prone Ball Roll -Supine Ball Roll/Frog Kicks -Oblique Ball Roll/Bent Knee Russian Twist -Kneeling Cable Wood Chop Top to Bottom/Kneeling Cable Wood Chop Bottom to Top -Stability Ball Crunches Arms Pronated to Supinated Dumbbell Curls/Tricep Kickbacks Concentration Curls/Supine Dumb Bell Tricep Extensions Drag Curls/Overhead Rope Tricep Extension CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Core & Arms WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest Core -Supine Hip Extension/Prone Ball Roll -Supine Ball Roll/Frog Kicks -Oblique Ball Roll/Bent Knee Russian Twist -Kneeling Cable Wood Chop Top to Bottom/Kneeling Cable Wood Chop Bottom to Top -Stability Ball Crunches Arms Pronated to Supinated Dumbbell Curls/Tricep Kickbacks Concentration Curls/Supine Dumb Bell Tricep Extensions Drag Curls/Overhead Rope Tricep Extension CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Day #6
Static Flexibility Training
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion for each flexibility exercise CD: NA
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion for each flexibility exercise CD: NA
Day #7
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #8
Custom
Planned Time: 1:15
Chest & Back WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Around the World/Reverse Hyperextension -Dumb Bell Chest Press/Single Arm Row -Incline Dumb Bell Press/V-Pulls -Dumb Bell Pull Over/Cable Tug of War CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Chest & Back WU: 7 min of light aerobic exercise and static flexibility MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Around the World/Reverse Hyperextension -Dumb Bell Chest Press/Single Arm Row -Incline Dumb Bell Press/V-Pulls -Dumb Bell Pull Over/Cable Tug of War CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Day #9
Custom
Planned Time: 1:15
Legs WU: 7 min of light aerobic exercise Dynamic Warm Up/Form Running Routine Soldier's March/Walking High Step/Shuffle/Carioca/Back Pedal/50% Sprint MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Lunge w/ Rotation -Cable Ab-ductions/Cable Ad-ductions -Plie' Lunges/ Step Ups CD: 5+ min of light cardio at a 90+ cadence & static flexibility
Planned Time: 1:15
Legs WU: 7 min of light aerobic exercise Dynamic Warm Up/Form Running Routine Soldier's March/Walking High Step/Shuffle/Carioca/Back Pedal/50% Sprint MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest -Lunge w/ Rotation -Cable Ab-ductions/Cable Ad-ductions -Plie' Lunges/ Step Ups CD: 5+ min of light cardio at a 90+ cadence & static flexibility