The Athlete Within

Endurance, Triathlon, Cross Country
Coach
Michael Ricci

This plan is for triathletes, runners and endurance athletes. 

Features
2 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Banded Ankle Dorsiflexion Mobilization

B

Hamstring Rope Stretch

C

Single Arm Downward Dog Plank Reach

D

WORLD'S GREATEST STRETCH

Monday
Week 1 Day 2

A1

Fire Hydrant

3 x 5

A2

Foam Roll

1 x 5:00

A3

Static Stretch

1 x 5:00

B

Back Squat

3 x 10

C

Lat Pulldown

3 x 10

D

DB Lunges

3 x 10

E

Seated Military Press

3 x 10

F

Romanian Deadlift

3 x 10

G

1-Arm DB Row

3 x 10

H

Step-Ups

3 x 10

I

Plank

3 x 0:30

Tuesday
Week 1 Day 3

A

Banded Ankle Dorsiflexion Mobilization

B

Monster Walks

C

Couch Stretch (Hip Flexors)

D

Spiderman Plank

3 x 5

E

Med Ball A March/ Skip/Run

F

Dynamic Stretch

Wednesday
Week 1 Day 4

A1

Static Stretch

1 x 5:00

A2

Foam Roll

1 x 5:00

A3

Fire Hydrant

3 x 5

B

Front Squat

3 x 10

C

Pull-Up

3 x 10

D

Reverse Lunges

3 x 10

E

Seated DB Press

3 x 10

F

Deadlift

3 x 10

G

Bent Over Row

3 x 10

H

Bulgarian Split Squat

3 x 10

I

Med Ball Twists

3 x 20

Thursday
Week 1 Day 5

A

Banded Ankle Dorsiflexion Mobilization

B

Hamstring Rope Stretch

C

Single Arm Downward Dog Plank Reach

D

WORLD'S GREATEST STRETCH

Strength and Conditioning for Triathletes Phase 1