Mountain Endurance Team Strength Program: Training by Jesse Riley in TrainHeroic

Modern Movement Clinic

Functional Training, Endurance, Marathon, Plyometrics, Adventure Race

Coach

Jesse Riley

This program is set up for the Mountain Endurance Team (MET) for base season strength training. You will need some form of weight (either a weight vest, KBs/DBs, cinderblock, barbell) along with looped resistance bands, heavy resistance bands, and a step or stepper. This program starts as basic with foundational movements but later progresses to more advanced and sport-specific movements.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$200

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Tailored for THE Mountain Athlete

This is not for people who want to do bodyweight or small DB workouts with Jazzercise Stepping. This is all tailor made to build strength for movement planes that endurance athletes need and use in their endurance training already.

Experience With Building Strength

Our practice is almost solely built on working with endurance athletes both in a rehab and strength & performance realm. We've taken all of what we've seen and built that into our strength program. You don't need flashy, you need what works. With almost a decade of experience up to this point, you can understand why people choose us.

Workouts...On Your Time & At Your Level

New to lifting? No problem. Seasoned veteran? That's great. You're all welcome and you all will enjoy the structure of having your strength programming done for you at a low price for the whole year.

Features

Programming 3 days per week

Whether it's base season or racing season, evidence shows 2-3 days a week is more than sufficient for strength training as an endurance athlete.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

If you're on team MET then you're doing this with your teammates to create a community striving to get better.

Delivered through TrainHeroic

All the workouts at your fingertips. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Required:Looped Resistance BandsHeavy Resistance BandsCombination of weight (something you can press above the head along with something that challenges you in a squat or deadlift)Weight can be (KB // DB // weight vest // or barbell)Step or StepperRecommended:Towel or Furniture SlidersFoam Wedges

Sample Week

Week 1 of 20-week program

Monday

Week 1 Day 2

Dynamic Warm Up

1 x 5:00

Air Squat

4 x 7

Calf Raise Progression (2 Feet/1 Foot)

4 x 30

Side Bridge + Hip Abduction Hold

4 x 60

Glute Bridge Marching

3 x 30

Step-Ups

3 x 20

Bear Crawl

3 x 30

Wednesday

Week 1 Day 4

Dynamic Warm Up

1 x 5:00

Lateral Band Walk

4 x 60

Standing Banded Fire Hydrants

4 x 30

Air Squat

4 x 10

Banded Mountain Climber

3 x 20

Pogo Jump

3 x 2:00

Plank Saw

3 x 1:00

Friday

Week 1 Day 6

Dynamic Warm Up

1 x 5:00

High Plank Reach Backs

4 x 20

Heel Clicks

4 x 20

Adductor/Groin Mobilization

4 x 20

Lunge Position Single Leg Calf Raise

3 x 30

Lateral Squat Rocker

3 x 20

Coach

More from Modern Movement Clinic

Jesse Riley

Turn DNFs to FKTs

This is your opportunity to learn from a clinician trained in strength and works with endurance athletes all day long. Let's set PRs on trails, pavement, and the gym.

Get Mountain Endurance Team Strength Program

FAQs

How long do these workouts last?

Each workout consists of a dynamic warm up that takes around 3-5 minutes and two supersets with 3-4 movements. Each workout should last around 45 minutes to 1 hour if you're adequately loading for the lift and taking recommended rest breaks between big lifts and sets.

What do the workouts consist of?

There are two workouts during the week that cover more lifts and movements that are catered to endurance athletes (think squats, deadlifts, and multi planar movements). The third workout is more body movement and mobility based with some strength injected in. No stress!

Are these workouts for experts or can I do this if I'm new to lifting?

The answer is yes. The workouts are progressive meaning that it starts out with very basic lifts that evolve over 4 months to more single leg and explosive drills. The great thing about strength is we can challenge the movements easily by simply adding weight or making the movement more difficult.

If I'm looking for monthly for strength training, should I start here?

If you're part of the MET team, we highly suggest you start here and if you enjoy the program then you can easily jump to Modern Movement Strength for Endurance Athletes (see below).

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Mountain Endurance Team Strength Program

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