Strength and Power for Committed Endurance Athletes
Valhalla Performance
EnduranceThis is a 12 weekly recyclable strength program for endurance athletes for endurance athletes of any discipline who want to level up on their strength, power and mobility.
This program is scaleable to any fitness level and almost any setting from the garage gym to the commercial fitness facility.
Days 1 and 3 have a strength and power focus and day 2 has a mobility or work capacity focus depending on the week.
I can provide support and modifications via email: tim@valhallaperformance.us
Prep
A
Movement Prep 2.0 A
Perform each exercise for the prescribed reps and times below as a circuit with minimal rest 1. Quad Hip CARs x3 @ :5 ea (one rep is fw/bw) 2. Quad T-Spine Rotation x5 @ :5 ea (slowly open for :5) 3. Prone Swimmers x10 4. 90/90 Hip Contour x5 @ :5 ea 5. Inchworm + T pushup x5 6. High Bear Crawl x5m fw/bw Repeat 1-2x thru
B1
TB Deadlift
4 x 5 @ 75 %
B2
Tempo Push-Ups
4 x 6
C1
Hand Supported SL RDL
3 x 6 @ 25 %
C2
Eccentric Chin-ups
3 x 5 @ 3
D1
Elevated SL DB Glute Bridge
2 x 8 @ 25 %
D2
1/2 Kneeling Face Pull to Y Press
2 x 5 @ 5
D3
Plank Saw
2 x 10
Prep
A
Movement Prep 2.0 B
Perform each exercise for the prescribed reps and times below as a circuit with minimal rest 1. 90/90 IR Liftoffs x3 @ :5 ea (hold for :5) 2. 1/2 Kneeling Wall Rainbows x5 @ :5 ea (slowly open for :5) 3. Floor Angels x10 4. 90/90 Hip Flips x5 @ :5 ea 5. Crab Bridge + Reach x5 ea 6. Lateral Crab Crawl x5m R/L Repeat 1-2x thru
Conditioning
B
Cardiac Output Circuit A
Perform each exercise for the prescribed work:rest intervals below as a circuit (1-5) Each exercise will be done for :30 followed by :30 rest. At the end of the 5th exercise, rest for 1:30 Repeat the circuit 3-5x through
Prep
A
Movement Prep 2.0 C
Perform each exercise for the prescribed reps and times below as a circuit with minimal rest 1. 90/90 Hip Axials x3 @ :5 ea (one rep is fw/bw) 2. 90/90 Windmills x5 @ :5 ea (slowly open for :5) 3. Prone I/Y/T x5 ea 4. 90/90 Pigeon x:30 ea 5. World's Greatest x5 @ :5 ea 6. Bear Crawl x5-10m fw/bw Repeat 1-2x thru
B1
DB Good Morning 2
4 x 6 @ 35 %
B2
1/2 Kneeling Landmine Press
4 x 6 @ 10 lb
C1
DB Split Squat
3 x 6 @ 40 %
C2
Tabletop TRX Row
3 x 12
D1
Goblet Lateral Lunge
2 x 8 @ 25 lb
D2
1/2 Kneeling SA Band Y
2 x 5 @ 5
D3
Tall Kneeling Pallof
2 x 8
Tim Kettenring
Tim Kettenring has been in strength and conditioning for over 15 years and has worked with almost every sport and at every level of sport but Tim's real passion has always been endurance sport.
