AEROBIC ENDURANCE VOLUME 2

Dark Horse Athlete

Endurance, Functional Fitness, General Fitness, Strength & Conditioning, Miscellaneous, Functional Training
Coach
Justin Biays MS, CSCS, TSAC-F

This is a 3-day a week supplementary program, this is meant to be added onto your current training program, or can be used as a stand-alone training program. The goal of this program is to build a solid Aerobic endurance and aerobic power base. This program differs form volume one in a few way. First, we added a mixed modal day (think CrossFit style metcon) to create a more diversified and robust aerobic engine. Second, we focus on slightly different time domains along the aerobic spectrum. This program has the versatility to accommodate the need of a wider range of athletes. Not only is it good for any endurance athlete who likes to switch things up, but this will serve the CrossFit population as well. We also highly recommend this program for our military and first responder athletes.

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Improve your endurance the right way.
No more random workouts that leave you feeling crushed. Leaving the gym everyday destroyed is not the answer. Just like in Volume One we follow a logical scientifically backed progression that yields results and keeps you coming back for more.
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Mixed Modality Conditioning.
Whether you're a competitive CrossFit Athlete, Military or First Responder, Or just someone looking to be the best version of yourself, this program will ensure you're ready to surpass the demands laid before you.
Features
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Programming 3 days per week
Workouts delivered three times per week designed to increase your endurance.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Beyond the sets and reps, you'll understand the intensity, rest times, tempo, and exactly what I'm looking for in each and every training session.
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Delivered through TrainHeroic
Equipment
Required
Rower // Assault Bike or Equivalent // Barbell // Dumbbells // Jump Rope // Sand Bag // Kettlebells // Plyo Boxes // Squat Rack // Pull up Bar
Recommended
Bumper plates // D-ball // Gymnastics Rings
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Sample Week
Week 1 of 12-week program
Sunday
ROW DAY-TEST

A

Row Erg (Technique)

2000, 500, 500, 500, 500

Circuit

B

COOL DOWN 3 ROUNDS 200m run very easy pancake stretch (hold for 10 deep breaths ) Samson stretch (hold for 10 deep breaths each side) -Into- 1 round 5 min box breathing

Tuesday
BIKE DAY-TEST

A

Assault Bike

1 x 10:00

Circuit

B

5 min easy walk -Into- 2-3 rounds hip flow mobility -Into- 5 minutes box breathing

Thursday
MIXED MODALITY TEST DAY

Circuit

A

A.) 18 Minute AMRAP RX (36 REPS PER ROUND, TRACK TOTAL REPS) 15 Box jump STEP DOWN 24/20” 12 Push press 115/75# 9 toes to bar OR B.) 18 Minute AMRAP SCALED (36 REPS PER ROUND) 15 Box jump STEP DOWN 24/20” (or what you are comfortable with) 12 Push press 95/65# 9 ab mat sit ups *when you re-test at the end of the cycle be sure to do that same one so you can gauge accurate improvement.

B

4 way band stretch

1 x 1:00

C

Box Breathing

1 x 5:00

Coach
coach-avatar Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

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No More Gassing Out.

Improve your engine through professionally designed and scientifically proven methods. The only Question that remains, are you ready to put in the work?

Get AEROBIC ENDURANCE VOLUME 2
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FAQs
How long will each training session take me?
To build a solid aerobic endurance base we must put in volume. Some of these session may last up to 60-90 minutes.
Can I do this along with my current program?
Yes. we recommend that you cut out your normal conditioning piece for the day of your program and replace it with this. Just be aware of what your current training brings to the table. If it already has an endurance focus, this may not be the best option for you.
Can I do this program multiple time?
Yes. However, the mixed modal days may need to bel altered.
Who is this program for?
Simple, the athlete who is stronger and faster than enduring. Do you struggle at anything longer than 5-minutes? Then this program is for you.
The Proof
verified-athlete-avatar Brittany Jones

CrossFit Athlete

Verified Athlete

"I've always been strong in my power and olympic lifts, but always fell behind in the METCON focused Events. That has changed since training with Coach Justin. Not only did I maintain my strength, but I got significantly better endurance."

AEROBIC ENDURANCE VOLUME 2