Strength Training for Endurance Athlete's

The Performance Ranch

Endurance, Cycling, Marathon, Adventure Race
Coach
Lawrence Herrera

This program is designed for endurance athletes that have minimal strength training experience. We will take our time to work on proper movement mechanics and refine your skill.

Strength Training and endurance sports are lifelong sports, we want you to stay injury-free for that time. As a coach since 2003, I have worked with 100's of endurance athletes and helped them prepare their bodies to take on the world.

The program will progress each week for 8 weeks. In the process of you building up, we will have you hitting all 6 of our movement patterns. The hinge, squat, push, pull, carry, and core control.

The program also has several 15-minute recovery sessions for the days you're doing your endurance training. Also, with years of experience, I noticed that most endurance athletes don't want to ruin their weekend rides or runs so they skip doing anything on Fridays. Our total body mobility workout will have you feeling good for the weekend.

For more information regarding our training methodology and movement education, please visit our YouTube channel.

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Learn from Top Experts
As a top level coach since 2003, Lawrence Herrera has become a leader in the industry as a strength and conditioning coach. He constantly improves his system with research backed programming as well as experiences from the athletes he works with.
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Fundamentals First
Our programs are built with simplicity and fundamentals in mind. Every PR Program is designed with translation to the sport as our focus. Our exercise selection and the order it is performed will help you excel in your sport and minimize your injury risk.
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Live Life Beyond the Gym Walls
Our programs will not only get you strong and powerful in the weight room, but also prepare you for excelling at your sport beyond the gym walls. Our specialized programs will have you work on fundamentals that will enhance your ability on the field, in the ring, on the trail or playing with your kids at the park.
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Move Well. Move Often.
As an athlete, it's crucial to prioritize quality recovery alongside your daily training. Our programs offer guidance on how to properly care for your body outside of the gym, enabling you to enhance your recovery, mobility, and overall performance.
Features
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Programming 7 days per week
Daily strength, conditioning, and recovery training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller, Mini Band, Resistance Bands, Kettlebell
Recommended
TRX, dumbbell set, kettlebell set
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Sample Week
Week 1 of 16-week program
Sunday
Mobile and Flexible

Prep

A

Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!

Flexibility Circuit

B

Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec

Monday
Foundation Training 1

Prep

A

Foam Roller Series 5 each side/each direction 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Driver Mini-Band Int/Ext Rotation Mini-Band Lateral Walk Ankle Rocking and T-Spine Mobility

Active Warm-Up

B

1. Cook Hip Lift 3x 10 sec 2. Active Leg Lower 10x ea 3. Bird Dog 5x ea 4. Kneeling Mountain Climber 3x ea 5. Split Squat 5x ea 6. Lateral Lunge 5x ea

C1

Kettlebell Tall Kneeling Hip Hinge

2 x 10

C2

Band High Resisted Hip Hinge

2 x 10

C3

Kettlebell Deadlift

2 x 8

D1

TRX Scap Pull

2 x 10

D2

TRX Row

2 x 10

D3

Low Plank

2 x 0:20

Recovery

E

Flexibility Circuit

Hold 30-60 seconds for each stretch - Kneeling Hip Flexor Stretch - Childs Pose - Lat stretch with roller - Brettzal

Tuesday
Mobile and Stable

Prep

A

Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!

Flexibility Circuit

B

Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec

Activate

C

Mini Band Circuit 10x ea Cook Hip Lift 3x 10 sec hold ea Leg Lower 10x ea

Wednesday
Foundation Training 2

Prep

A

Foam Roller Series 5 each side/each direction 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Driver Mini-Band Int/Ext Rotation Mini-Band Lateral Walk Ankle Rocking and T-Spine Mobility

Active Warm-Up

B

1. Cook Hip Lift 3x 10 sec 2. Active Leg Lower 10x ea 3. Bird Dog 5x ea 4. Kneeling Mountain Climber 3x ea 5. Split Squat 5x ea 6. Lateral Lunge 5x ea

C1

Kettlebell Tall Kneeling Hip Hinge

3 x 10

C2

Band High Resisted Hip Hinge

3 x 10

C3

Kettlebell Deadlift

3 x 8

D1

TRX Scap Pull

3 x 10

D2

TRX Row

3 x 10

D3

Low Plank

2 x 0:20

Recovery

E

Flexibility Circuit

Hold 30-60 seconds for each stretch - Kneeling Hip Flexor Stretch - Childs Pose - Lat stretch with roller - Brettzal

Thursday
Durability Circuit

Prep

A

Diaphragmatic Breathing - Inhale through the nose, fill lungs and expand your rib cage, relax your shoulders Exhale through pierced lips, 2x as long as your inhale This is the intro to core training. Your ability to set tension will dictate how effective your core engages. Complete 10 breath cycles, inhale for 3 seconds, and exhale for 6 seconds.

Standing Mobility Circuit

B

This standing mobility circuit will have your body feeling primed for the Ground-Based circuit. Standing Hip Circles Standing Lateral Bend Standing Shoulder Rotations Standing Shoulder Egyptians Standing Ear to Shoulder Standing Chin to Shoulder Standing Full Leg Circle Standing Ankle Rotations

Durability Circuit

C

This is a flowing circuit, that incorporates continuous movement for 10-20 minutes. Repeat exercises until the time is up. We usually run these for 30 - 45 seconds each and quickly transition to the next exercise. Week 1: Run through each exercise slow and steady and dedicate 30 seconds to each movement. Try to achieve 3 total circuits. The goal is movement quality and recovery. - Twist and Sit Leg - Floor Scorpion - Kneeling Mountain Climber - Bear Squat to Down Dog - Sumo Squat with Side Shift - Shoulder Bridge

Friday
Mobile and Stable

Prep

A

Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!

Flexibility Circuit

B

Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec

Activate

C

Mini Band Circuit 10x ea Cook Hip Lift 3x 10 sec hold ea Leg Lower 10x ea

Saturday
Mobile and Flexible

Prep

A

Foam Roller Series - Do this in the order of the video, it will make sense later while you start moving. I will work on one side at a time and completely get through the upper body before I transition to the quads. Spend time deep in the muscles, allow the pressure to relieve the tension. This may take several minutes, so prepare yourself to breathe deep and relax. I typically dedicate 30 minutes a day for this routine. I also do this before bedtime while spending TV time with the family. Pull out a yoga mat, get comfortable and relax. Your body will thank you later!

Flexibility Circuit

B

Practice this flow daily, movement keeps the body healthy. Brettzal x3 ea Spiderman x 3 ea Pigeon Stretch x 30 sec Couch Stretch x 30 sec Childs Pose x 30 sec Supine Hip Flexor Stretch x 30 sec Lat Stretch x 30 sec

Coach
coach-avatar Lawrence Herrera

Lawrence is a Certified Strength and Conditioning Specialist (CSCS*D) with the NSCA. He is also the State Director for the NSCA, the worldwide leader in Strength and Conditioning. He has also helped 1000’S of recreational and professional athletes achieve their goals since 2003. He has worked with some of the largest sports and fitness organizations in the world such as Nike, UFC, and Fox Sports.

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Train with the pros

The Performance Ranch team has worked with 1000's of athletes since 2003. Find out why some of the worlds best athletes have found success while working with the team.

Get Strength Training for Endurance Athlete's
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The Proof
verified-athlete-avatar Dean Buzbee

65 year old Cyclist and Runner

Verified Athlete

"After suffering from lower back pain and movement restriction for years. I started with an initial diagnostic body strength/range of motion assessment in late 2019. I was quite impressed with the continual improvement in my body’s range of movement and strength gains. I now live without pain."

verified-athlete-avatar Jeff Leslie

Avid Mountain Biker

Verified Athlete

"The PR helped me overcome the trouble I had with my knees. With focused exercises and training, I reduced my pain and gained new strength and flexibility. These guys were competent to provide the personal help I needed to deal with the limitations I was experiencing. I am in a new place physically!!"

verified-athlete-avatar Eliza Bustos

Triathlete

Verified Athlete

"I’ve been an athlete my whole life. Run, bike, swim, lift, rock climb, etc. I really thought I knew good body mechanics, but Brendon has helped me so much! I tore my calf 9 months ago and haven’t been able to run without pain until I started at PR a couple months ago."

Strength Training for Endurance Athlete's