Xtra Innings Performance

Endurance
Coach
Adrian Guyer

The Endurance Athlete Spring Training program is meant to provide endurance athletes with a multi faceted program that will compliment your high volume of training for your sport.  Gym sessions will address plyometrics, power and strength while also providing mobility and positional awareness movements very specific to the nature of your sport or sports.  The program puts an emphasis on building the elastic capabilities at the foot and ankle which is needed for success in high volume run based sports.  

We also include a speed endurance interval day and a VO2 interval training day for those who also need the guidance on this front.  These non gym training days will help you build the capacity to truly hammer down on the trails and roads this season.  Finally the program includes a yoga day as well as stretches that can be incorporated throughout the training plan.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment needs in the gym: Rower // Fan Bike // Treadmill // Dumbbells // Mini Bands // continuous loop bands // physio ball // TRX trainer. (Note: All of this equipment is not required but it will be helpful to have in your training arsenal)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Sprinter - Runner Warm Up

Speed Endurance Intervals

B

Track Workout or if no track preferably on flat terrain. A soccer or football field is a great option and will limit some of the ground contact forces on the joints. Start with a 5-8 minute light run at warm up pace. 3x200m/1min Rest 3x300m/1.5min Rest 3x400m/2min Rest

Conditioning

C

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea

Monday
Week 1 Day 2

Prep

A

Sprinter - Runner Warm Up

B1

Bird Dog - Band

2 x 12

B2

Band Raise + Pull Apart

2 x 12

B3

Eccentric SL Calf Raise

2 x 8

Lactate Blaster

C

4 rounds Split Squat w/ Pulse 20 sec. each leg Hill Sprint 20 sec. - 20sec pulse on each Leg and then run a 20 sec hill sprint. - If there is no space to run, substitute w/treadmill 20sec Hill Sprint, incline at 10% or higher, speed as fast as you can maintain with good technique.

D1

DB Iso Lunge

3 x 30

D2

TRX SA Off Set Row (KB)

3 x 10

D3

Band Pallof Press - Bilateral and Split Stance

3 x 10

Intervals

E

Choose: Fan Bike, Rower, or Run 3x1min/1min (3 Rounds x 1min. Work and 1min. rest) - Intervals should be completed at the highest speed or intensity that you can maintain. - Aim to reach your highest threshold you can maintain without hitting the wall. - Click Video below to view all exercises

Conditioning

F

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea

Tuesday
Week 1 Day 3

Athlete Yoga

A

Take some time here, don't rush through this.

Conditioning

B

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea

Wednesday
Week 1 Day 4

Prep

A

Sprinter - Runner Warm Up

VO2 Intervals

B

Start with a 5-8 minute light run at warm up pace. If you are a trail runner these intervals should be completed on the trails. Intervals 7x2min/2min Run at the fastest pace you can maintain for 2 min and then walk or jog slowly for 2min. - DON'T FORGET! These should be run at the fastest pace you can MAINTAIN.

Conditioning

C

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea

Thursday
Week 1 Day 5

Prep

A

Sprinter - Runner Warm Up

B1

Mini Band Supine ISO Hip Flexor Hold

2 x 10

B2

Mini Band Kickbacks

2 x 12

B3

Squat SL Eccentric

2 x 5

B4

OH March - DB

2 x 24

C1

Pogo Hops

3 x 15

C2

Broad Jump

3 x 5

Conditioning

D

Metobolic Strength

3x45s/25s (3 Rounds x 45sec. Work/ 25sec. Rest) Bridge SL Steel Arms Reverse Lunge w/ Curl Sprinter Sit Ups - Click Video below to view all exercises

Finisher

E

Choose One: Rower, Fan Bike, or Incline Hike 10 min steady state pace. - Maintain a pace that allows you to hold a conversation with somebody, typically under 70% HR max. - Do not substitute with a run if you can help it as we are trying to take a rest from running today. - Click Video below to view all exercises

Conditioning

F

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea

Ridgeline Endurance - Spring Training