THE STRONG ENDURANCE ATHLETE (32 WEEKS)

Kinesis Integrated Performance

Endurance, Triathlon, Cross Country, Marathon, Cycling, Track & Field, Multi-sport

Coach

Chris Lee -CSCS, CHPC,CES, FMS

🏋️‍♂️ Program Overview: Unlock your full potential: Meticulously crafted for endurance athletes. Whether you're training for a marathon or any long-distance event, this program is tailored to enhance your strength and performance. We have taken the Endurance Live Calendar and turned it into a season long experience! For those of you who missed the Live Calendar, this is your chance!

📅 7 Sessions a Week: Stay committed: 7 sessions every week. Each session is designed to ensure a balanced and holistic approach to strength development: mobility, balance, and joint health to stay injury free.

🏠 Train Anywhere, Anytime: No gym? No problem! Our program offers two flexible training options:

Gym Utilize the full range of gym equipment to maximize your strength gains.
At-Home: Achieve the same results with our home-based workouts, requiring minimal equipment.

🏆 Proven Results: Trust in a method that has been tried and tested. Our approach has propelled athletes from all walks of life to new heights: -High school athletes, seasoned professionals and Olympic contenders! Every workout, every exercise is backed by science and research, ensuring you get the most out of your training.

$170

Get THE STRONG ENDURANCE ATHLETE (32 WEEKS)

FULL SEASON TRAINING

Our program is meant to take you through an entire season of training! Performance is all about consistency...but being smart with it!

SPECIFICALLY FOR ENDURANCE ATHLETES

All exercises carefully tested, proven then selected for our endurance athlete system. These are the exercises PROVEN to be effective for you! We use these ON THE DAILY in our performance studio.

PROGRESS TRAINING THE SMART WAY

The workout are broken up into specific phases of training! The beginning will set up your body to move well as you transition into more intense exercises and loads!

DISCOUNTED NUTRITION THROUGH MOMENTOUS!

HIGH LEVEL TRAINING REQUIRES HIGH LEVEL FUELING! That is why we partnered with the best in the industry! Safe for atheltic use, clean and effective. Just like our training!

Features

Programming 7 days per week

Daily strength, prehab, and mobility training that’s accessible and carefully placed.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

The app that helps you stay on top of training and stay consistent! Track your own progress!

Equipment

Required

Dumbells Or Kettlebells // Swissball // Slider Discs // Resistance Bands Long // Resistance Bands small

Recommended

Barbell // Hex Bar // Plyo Box // Bench // Cable Machine

Sample Week

Week 1 of 32-week program

Sunday

Reset + Stability (OPTIONAL SESSION) - GOAL IS TO PROMOTE BLOOD FLOW / GET BODY PRIMED FOR THE WEEK.

Couch Stretch (Hip Flexors)

1 x 0:15

Hamstring Flossing

1 x 5

Banded Ankle Mobility

1 x 15

Brettzel

1 x 5

Adductor Mobility

1 x 5 @ 40 lb

Pigeon Stretch

1 x 5 @ 0:05

90/90

1 x 20

Windmills

1 x 20

Downward Dog to Lunge Rotation

1 x 10

Half Kneeling Chop

2 x 10 @ 15 lb

Single Leg Medball Side Throw

2 x 10 @ 6 lb

Half Kneeling lift to press

2 x 10 @ 15 lb

Overhead Deficit Reverse Lunge

2 x 10 @ 10 lb

Overhead Triple Extension

2 x 5 @ 10 lb

Monday

Foam Roll Lower Leg: Might as well do something while watching Netflix!

Lower Body Foam Roll

1 x 10:00

Monday

Mobility

Hip Internal / External Rotation

1 x 10

90/90

1 x 10

Knee Drop

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Thoracic Mobility Foam Roller

1 x 10

Overhead Thoracic Mobility

1 x 10

Overhead Assisted Mobility

1 x 10

Brettzel

1 x 10

A10

Tripod Bridge

1 x 10

A11

Windmills

1 x 10

A12

Downward Dog to Lunge Rotation

1 x 10

Tuesday

Phase 1 - Session A: ROM + TRUNK Stability + Lateral & Rotational Control

Downward Dog to Lunge Rotation

2 x 10

Tripod Bridge

2 x 10

Resistance Band Marches

2 x 20

Hip Cars

2 x 10

Adductor Mobility

2 x 10 @ 40 lb

90/90

2 x 10

Dead-Bug

3 x 20

Single Leg Raised hip Bridges

3 x 15

Lateral Step Up

2 x 7 @ 30 %

Half Kneeling Low to High Chop

2 x 15 @ 15 lb

TRX ROW - Single arm

2 x 10

Resistance Band Hip Drives

2 x 15

Seated Calf Raises

2 x 7 @ 75 %

TRX PUSHUP

2 x 15

Wednesday

Foam Roll Lower Leg: Might as well do something while watching Netflix!

Lower Body Foam Roll

1 x 10:00

Wednesday

Foot & Ankle Prehab

Anterior tib pulls

2 x 10

Tib Post Pulls

2 x 10

Peroneal Pulls

2 x 10

Foot Intrinsic 1

2 x 2

Anterior Ankle Mob

2 x 10

Banded Ankle Mobility

2 x 15

Star Excursion Balance

2 x 3

Thursday

Phase 1 - Session B: Unilateral Squat + Hinge / Rotation + Axial load.

Downward Dog to Lunge Rotation

2 x 10

Tripod Bridge

2 x 10

Resistance Band Marches

1 x 20

Goblet Squat

1 x 10 @ 30 %

DB Lateral Lunge

1 x 14 @ 30 %

Kettlebell Deadlift

1 x 10 @ 30 %

Quadruped Row

2 x 10 @ 70 %

1 Kettlebell Single Leg Deadlift

2 x 10 @ 60 %

Overhead Kneeling Palloff

2 x 7 @ 15 lb

Split Squat

2 x 10 @ 60 %

Y-Way Raise

2 x 15

Star Side Planks

2 x 10

Single Leg Medball Side Throw

2 x 20 @ 6 lb

Copenhagen Plank

2 x 10

Friday

Mobility

Hip Internal / External Rotation

1 x 10

90/90

1 x 10

Knee Drop

1 x 10

Anterior Ankle Mob

1 x 10

Banded Ankle Mobility

1 x 15

Thoracic Mobility Foam Roller

1 x 10

Overhead Thoracic Mobility

1 x 10

Overhead Assisted Mobility

1 x 10

Brettzel

1 x 10

A10

Tripod Bridge

1 x 10

A11

Windmills

1 x 10

A12

Downward Dog to Lunge Rotation

1 x 10

Saturday

Foam Roll Lower Leg: Might as well do something while watching Netflix!

Lower Body Foam Roll

1 x 10:00

Coach

More from Kinesis Integrated Performance

Chris Lee -CSCS, CHPC,CES, FMS

Chris is a strength coach for some of the best endurance athletes in the world! He has coached olympians, world champions and endurance athletes of all levels! He has taken over 10+ years of experience on what works and what does not work and created this program! An expert in endurance sport, Chris has consulted for companies such as: Adidas, Whoop, Supersapiens, Training Peaks and many others.

YOUR GOALS ARE OUR GOALS.

YOUR NEXT PR STARTS HERE! WE CANNOT WAIT FOR YOU TO SEE THE DIFFERENCE THIS PROGRAM WILL MAKE IN YOUR RACES!

Get THE STRONG ENDURANCE ATHLETE (32 WEEKS)

FAQs

Is this program right for a beginner? Or...am I too advanced.

This program is meant for those of you who really want to move well, move right and ultimately perform to your best potential. The approach we take dive much deeper than just raw strength. We look at optimizing your range of motion and body control and adding strength on top of that!

Why is this program different from others?

This program covers EVERYTHING from a holistic approach. Mobility, motor control, muscle - tendon capacity, multi-system endurance, strength, power plyometrics and injury prevention. This is a system that works. A system that we use with Olympic athletes with great success.

What if I miss a day?

We know people are busy! If you miss a session, NO BIG DEAL! We have 12 weeks for a reason! As long as we are hitting 75% of the program YOU ARE GOOD!

This is a long program. What if I am racing.

We know that no program is 100% compatible with your schedule. We include a troubleshooting sheet that outlines what to do for each level of race that you have coming up. We will taper you off based on that!

The Proof

Ruth Winder

2x Olympic Cyclist

Verified Athlete

"Chris's program has helped me tremendously as an athlete."

Morgan Pearson

Olympic Triathlete - Silver Medalist

Verified Athlete

""Chris has been a crucial part in getting my body stronger and ultimately injury free so I could train harder!""

Abby Hall

Trail Ultrarunner - 2nd Place UTMB

Verified Athlete

"Before working with Kinesis & Chris, I was leaving potential on the table. Chris helped me not only develop consistent habits around strength work, but master the details for it to become an unshakeable part of my foundation. His knowledge of functional movement is unparalleled!"

Dr. Megan Roche

M.D. / PhD & Professional Trail Runner

Verified Athlete

""I've worked with a lot of healthcare & performance providers over the years. The first time I worked with Chris two years ago, I told him he was one of the best. That statement is still true to this day!""