Offseason Strength (8 Week program)

Kinesis Integrated Performance

Track & Field, Endurance, Triathlon, Strength & Conditioning, Marathon

Coach

Christopher J Lee

What should you do in the off-season as a runner? There is a lot of debate around this topic. However,** science** has shown that there is a large hormonal imbalance that needs time to level out. Dialing back volume and intensity of running provides the perfect time for you to work on your body...your chassis! A long season of running puts a lot of strain and breakdown of your soft tissue, leaving you injury prone. We NEED to utilize the time to build a stronger chassis so that our engine can work when we are back in full swing of training!

Our 8 week off-season program is made to help you get back stronger and** faster** than before. We will be focusing on key strength and plyometric movements while ironing out weaknesses and stabilizing our core! You will have:

3 main workouts / week.
2 core workouts / week.
2 mobility sessions / week.

You will come back a completely new athlete!

$50

Get Offseason Strength (8 Week program)

RUN LESS TO RUN FASTER!

This is the secret to actually making a breakthrough! Become a new athlete to reach new PR's! Offseason strength prevents injuries and helps you get faster!

8 weeks of expertly crafted workouts!

The secret that the pro's are doing that you aren't! The game changer is utilizing your offseason by training smarter not harder!

Detailed Video Guidance!

Each exercise has a video custom made with detailed explanation on HOW to perform the movement properly!

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Delivered on Train heroic so you can access your workout on your phone!

Equipment

Required

Kettlebells // Barbell // PlyoBox OR Stable Bench // Resistance Bands

Sample Week

Week 1 of 8-week program

Sunday

Run Rev Offseason Week 1 Session 1

90/90

1 x 10

Downward Dog to Lunge Rotation

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Hip Internal / External Rotation

1 x 10

Hamstring Flossing

1 x 10

Resistance Band Hip Drives

1 x 15

Triple Extension

1 x 10

Goblet Squat

3 x 10 @ 30 lb

Barbell Box Squat

3 x 10 @ 45 lb

Box Jump Up

3 x 5

Windmills

1 x 20

Cossack Squat

2 x 10 @ 20 lb

Lateral Shuffles

2 x 10

Bent Leg Calf Raise

3 x 15

Hamstring Swissball Curl

3 x 15

Resistance Band Marches

3 x 30

Monday

Mobility Session

Hamstring Flossing

1 x 10

Windmills

1 x 20

90/90

1 x 10

Downward Dog to Lunge Rotation

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Couch Stretch (Hip Flexors)

1 x 0:15

Overhead Thoracic Mobility

1 x 10

Adductor Mobility

1 x 10 @ 40 lb

Tuesday

Run Rev Offseason Week 1 Session 2

Downward Dog to Lunge Rotation

1 x 10

90/90

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Hip Internal / External Rotation

1 x 10

Hamstring Flossing

1 x 10

Resistance Band Hip Drives

1 x 15

Triple Extension

1 x 10

Single Leg Calf Eccentric

3 x 10

Hamstring Single Leg Eccentrics Slider

3 x 10

Star Side Planks

3 x 10

Banded Deadlift

2 x 15

Resistance Band Goblet Squat

2 x 15

Lateral Shuffles

2 x 20

Lateral jumps with Stability

2 x 30

TRX Push-Up

2 x 15

TRX Low Row

2 x 15

Kneeling Cable Overhead Press

2 x 15

Wednesday

Core Foundations*

Dead-Bug

2 x 20

BirdDog

2 x 20

Shoulder Taps to Rotation

2 x 20

Palloff Press

2 x 30

Long Axis Hamstring Marches

Farmer Carry

2 x 20 @ 40 lb

Single Leg Medball Side Throw

Thursday

Run Rev Offseason Week 1 Session 3

Downward Dog to Lunge Rotation

1 x 10

90/90

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Hip Internal / External Rotation

1 x 10

Hamstring Flossing

1 x 10

Resistance Band Hip Drives

1 x 15

Triple Extension

1 x 10

Kettlebell Deadlift

3 x 10 @ 40 lb

Low Rack Pull

3 x 7 @ 45 lb

Box Jump Down

3 x 3

Star Excursion Balance

2 x 3

RMNT Lunges

2 x 10

Single Leg Step Down

2 x 30

Copenhagen Plank

3 x 20

Resistance Band Marches

3 x 20

Star Side Planks

3 x 20

Friday

Mobility Session

Hamstring Flossing

1 x 10

Windmills

1 x 20

90/90

1 x 10

Downward Dog to Lunge Rotation

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Couch Stretch (Hip Flexors)

1 x 0:15

Overhead Thoracic Mobility

1 x 10

Adductor Mobility

1 x 10 @ 40 lb

Saturday

Core Foundations*

Dead-Bug

2 x 20

BirdDog

2 x 20

Shoulder Taps to Rotation

2 x 20

Palloff Press

2 x 30

Long Axis Hamstring Marches

Farmer Carry

2 x 20 @ 40 lb

Single Leg Medball Side Throw

Coach

More from Kinesis Integrated Performance

Christopher J Lee

Chris is the Athletic Performance Director for Adidas professional running team, Tinman Elite. Chris also works with Morgan Pearson who just qualified for the 2021 olympic team in triathlon. He works with many world class runners and endurance athletes. He also served as the head of strength and conditioning for AxGen Sports Genetics.

Stop doing the same thing over and over!

Don't waste your off season running slow. Let us help you make the most of it!

Get Offseason Strength (8 Week program)

FAQs

Who is this training for?

Endurance athletes of all levels who have some time off! Anyone who has been plagued by injury or just lacking durability! This program is meant to take you to the next level!

What if I have no experience in the weight room?

Not a problem! The program is designed for you to be able to learn as you go! The fundamentals are key for everyone!

What if I am experienced in the weight room, will this be too easy?

This program can be as hard as you want to make it! The movements are fundamental which should always be worked on. The amount of weight you select is totally up to you!

What if I miss a day?

We know people are busy! If you miss a session, NO BIG DEAL! We have 8 weeks for a reason! As long as we are hitting 75% of the program YOU ARE GOOD!

What is different about this program

We have extensive experience working with endurance athletes of all levels. We have identified key factors and have carefully hand selected each and every exercise!

The Proof