Strength for The Endurance Athlete

Hü Performance

Endurance, Cycling, Swimming, Multi-sport, Triathlon, Track & Field, Marathon
Coach
Dr. Caitlin Alexander

This three-month strength program is curated specifically for the endurance athlete to fortify the body for the demands of your sport. It includes two strength sessions a week with bi-weekly progressions and one mobility/recovery session per week.

In my years of experience working with endurance athletes like runners, triathletes and cyclists, I have discovered patterns of dysfunction that can only be addressed through targeted strength and neuromuscular re-training. A generic strength routine just won't cut it, and lifting heavy weights doesn't mean it will translate to improving and enhancing your sport.

Every video in this program is created by Dr. Caitlin Alexander. The first month will work on developing good movement patterns and utilizing muscles you've probably never thought about. The second month will progress into more strength-based movements and then we put that strength into sport-specific coordinated movements in month three.

At $150 for the entire 12-week program, this is broken down into just $50/month. With 3 sessions a week, this is just a little over $4 per session!

Disclaimer: This program is not designed to treat an injury or medical condition!

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Strengthen the Musculoskeletal System
Strength training challenges and fortifies our musculoskeletal system like our muscles, tendons, ligaments, and bones. We want strong muscles and bones and stiff tendons to help dissipate the forces we experience in our sports.
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Move Better
When it comes to strength training for endurance athletes, movement in all three planes of motion is critical to achieve dynamic stability. It’s important to learn how to move well before we pile on a ton of load. You don't want to shoot a cannon from a canoe!
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Improve Endurance
The stronger our body is, the less fatigued we become in training and on race day. Strong muscles help to absorb and dissipate the impact forces we create, which can greatly reduce the stress on other more vulnerable tissues, like our bones and tendons. While we can’t change the reality of a sport like running, we can better prepare your body for it.
Features
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Programming 3 days per week
Strength, mobility, and movement education that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and movement cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Get the entire program all through an app. It's easy to follow along with each exercise and check them off as you go.
Equipment
Required
Mini Resistance Bands // Free Weights // Long Resistance Bands // Foam Roller // Step-Up Box // Weight Bench // Physio Ball
Recommended
Hex Bar or Barbell // Slider Disc
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Sample Week
Week 1 of 12-week program
Monday
Stability, Mobility and Activation 1

A1

90-90 Hip Switch

2 x 10

A2

Lateral Band Walks + Monster Walks

2 x 1:00

A3

3D Balance Taps

2 x 7

B1

Elevated Single Leg Glute Bridge

2 x 12

B2

Banded First Ray Lunge

2 x 12

B3

RFE Split Squat Hold

2 x 0:30

C1

Banded Gas Pedals

2 x 10

C2

3D Plank Hip Drivers

2 x 10

C3

Gladiator Plank Hold

2 x 0:30

Thursday
Stability, Mobility and Activation 2

A1

Child's Pose T-Spine Rotation

2 x 10

A2

3D Quad/Hip Flexor Stretch

2 x 6

A3

Soleus Bridge Isometric Hold

2 x 0:30

B1

Banded Around The Worlds

2 x 8

B2

The Goblet Squat

2 x 8

B3

Banded Adductor Sliders

2 x 12

C1

Banded Lateral Plank Walks

2 x 6

C2

Side Star Plank

2 x 12

C3

Single Arm Dumbbell Row

2 x 12

Saturday
Mobility + Recovery 1

A1

Foam Rolling for Quads

1 x 4:00

A2

Foam Rolling for Calves

1 x 4:00

A3

Foam Rolling for Thoracic Spine

1 x 4:00

B1

3D Quad/Hip Flexor Stretch

2 x 8

B2

Child's Pose T-Spine Rotation

2 x 10

Coach
coach-avatar Dr. Caitlin Alexander

Caitlin is a Doctor of Physical Therapy, professional triathlete, and coach based out of Boulder, CO. She owns Hü Performance, a multifaceted company comprised of physical therapy, strength & conditioning, bike fitting, gait analysis, and coaching. She works with weekend warriors and Olympic athletes alike. She has over 15 years of experience in triathlon and focuses on the Ironman distance.

Strength for The Endurance Athlete