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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!

$150

Get Strength for The Endurance Athlete

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.

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!

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

Programming 3 days per week

Strength, mobility, and movement education that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos and movement cues to guide your practice and make execution easy

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

Sample Week

Week 1 of 12-week program

Monday

Stability, Mobility and Activation 1

90-90 Hip Switch

2 x 10

Lateral Band Walks + Monster Walks

2 x 1:00

3D Balance Taps

2 x 7

Elevated Single Leg Glute Bridge

2 x 12

Banded First Ray Lunge

2 x 12

RFE Split Squat Hold

2 x 0:30

Banded Gas Pedals

2 x 10

3D Plank Hip Drivers

2 x 10

Gladiator Plank Hold

2 x 0:30

Thursday

Stability, Mobility and Activation 2

Child's Pose T-Spine Rotation

2 x 10

3D Quad/Hip Flexor Stretch

2 x 6

Soleus Bridge Isometric Hold

2 x 0:30

Banded Around The Worlds

2 x 8

The Goblet Squat

2 x 8

Banded Adductor Sliders

2 x 12

Banded Lateral Plank Walks

2 x 6

Side Star Plank

2 x 12

Single Arm Dumbbell Row

2 x 12

Saturday

Mobility + Recovery 1

Foam Rolling for Quads

1 x 4:00

Foam Rolling for Calves

1 x 4:00

Foam Rolling for Thoracic Spine

1 x 4:00

3D Quad/Hip Flexor Stretch

2 x 8

Child's Pose T-Spine Rotation

2 x 10

Coach

Customer Reviews

Overall Rating

Strength for The Endurance Athlete

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