The LAB Performance
Endurance, Marathon, Cycling, Cross Country, Track & Field
Coach
Daniel Booth
A beginners S&C program for endurance athletes.
2 sessions per week.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Monday
Base Phase - Lower Body Focus
A
Double Leg Pogos
3 x 10
B
Double Leg Lateral Pogos
3 x 10
C
Reverse Lunges
3 x 8 @ 44.09 kg
D
Bench Single Leg Hip Thrust
3 x 8
E
Trap Bar Deadlift
3 x 8 @ 99.21 kg
F
Standing Barbell Calf Raise
3 x 12 @ 33.07 kg
G1
Dead Bug
G2
Paloff Press
3 x 25
Wednesday
Base Phase - Upper Body & Core Stability
A
Push-Up
3 x 6
B
1-Arm DB Row
3 x 8 @ 22.05 kg
C
KB Overhead Press
3 x 8 @ 17.64 kg
D
Rear Delt Flyes
3 x 8 @ 13.23 kg
E1
Farmers carry
3 x 30
E2
Side Plank
3 x 0:30
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