Strength Training for Endurance Athlete's
The Performance Ranch
Endurance, Cycling, Marathon, Adventure RaceThis 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.
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
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
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
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
Prep
A
Breathing
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
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
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
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.
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
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."
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!!"
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."
