More often than not, runners and cyclists neglect purposeful strength training. But why? It seems most endurance athletes solely focus on the modality of their respective sport and worry that ancillary training will hurt their performance. They couldn't be more wrong.
Program Specs:
Skill Level - Intermediate. No Olympic Lifting experience required.
Focus - Strength and Conditioning
Excerpt from Session #3:
Back Squat 3x5
OH KB Carry and Single Arm Farmer’s Carry 4x50yds
(superset)
Half Kneeling Single Arm Chest Press 2x12
Half Kneeling Single Arm Cable Row 2x12
A
Rowing
1 x 1000 @ 6
Hinge Lunge Pull Mobility
B
Complete 2 Rounds of the Following: Banded Pull Through x15 Reverse Lunge x5/per leg Bent Over Barbell Only Row x10 Romanian Deadlift Barbell Only x5 Banded Pass Through x10 *Minimal to no rest between rounds.
C1
Bird Dog
2 x 8
C2
Med Ball Overhead Sit-Up
2 x 15
D
Deadlift
3 x 5
E
Sled March
4 x 25
F
Single Arm OH KB Bulgarian Split Squat
2 x 12
Push Pull Hinge AMRAP
G
As Many Rounds as Possible in 5 Minutes: LEVEL ONE Push-Ups x5 Pull-Ups x3 Russian KB Swing x10 As Many Rounds as Possible in 8 Minutes: LEVEL TWO Push-Ups x10 Pull-Ups x5 Russian KB Swing x10 As Many Rounds as Possible in 10 Minutes: LEVEL TWO Push-Ups x12 Pull-Ups x10 Russian KB Swing x15 *Go as heavy as possible with good form on the KB Swings. Rest only as needed. Record number of rounds and make a note in you session notes on which level you performed and the weight of the KB. If you cannot do more than 8 strict pull-ups at one time, you can do a band assisted pull-up.
Post Workout Stretching Circuit
H
Perform 2 Rounds of Each Exercise for 30 Seconds Each: Modified Pigeon Thread Needle Calf Stretch Half Kneeling Hamstring Child's Pose Modified Lat Banded Pec
A
Air Bike
1 x 30 @ 6
Push Pull Balance Core
B
Complete 2 Rounds of the Following: Standing Arnold Press x10/per arm @5-15lbs Bent Over DB Row x10 @5-15lbs DB Single Leg Romanian Deadlift x5/leg @5-15lbs TRX FLR x20seconds Band Pull Apart x10 *Minimal to no rest between rounds.
C1
Overhead Walking Barbell Lunges
2 x 25
C2
Russian Twist
2 x 15
D
Shoulder Press
3 x 5
E1
Seated Row
3 x 12
E2
KB Tempo Goblet Squat
3 x 8
F
TRX Pistol Squat
2 x 10
Post Workout Stretching Circuit
G
Perform 2 Rounds of Each Exercise for 30 Seconds Each: Prone Shoulder Thread Needle Modified Pigeon Half Kneeling Hamstring Modified Lat
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach