MEV

Endurance
Coach
Marc-Etienne Villeneuve

12-Week Endurance-Focused Strength & Conditioning (Beginner)

This 12-week program is designed for beginners who want to build a solid strength and conditioning foundation that supports endurance training. The plan is structured as two progressive 6-week blocks, allowing athletes to learn, repeat, and improve skills necessary to perform the basic movement patterns before increasing difficulty.

Across the program, clients will be introduced to fundamental lifts and gym skills (hinge, squat, push, pull, carry, and core control) with a strong emphasis on movement quality, consistency, and gradual strength development. Volume and intensity are progressed conservatively to support endurance training without excessive fatigue.

By the end of the 12 weeks, athletes will:

⁍ Feel confident following a structured gym routine
⁍ Build basic whole-body strength and muscular endurance
⁍ Improve movement efficiency and injury resilience
⁍ Develop the discipline and consistency needed to progress toward more advanced programs

This program is ideal for endurance athletes new to strength training, or anyone returning to the gym who wants a simple, repeatable, and sustainable approach to long-term development.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$69
Get Endurance - Introduction - 12 Weeks (3x/wk)
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Planned weekly progression
Each week includes a planned adjustment in volume or exercise selection, removing guesswork and ensuring steady progress over the 12 weeks.
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Build confidence in the gym
Exercises remain consistent long enough to develop proper technique before progressing to more complex movements.
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Time-efficient training
Three sessions per week, each under 60 minutes, making the program realistic and sustainable for endurance athletes.
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Works in most gyms
Built for commercial gym environments, with alternatives provided when specific equipment is unavailable.
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Compatible with endurance training
Designed to be performed alongside standard endurance programming, with controlled volume to limit fatigue and interference.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
The program includes detailed instructions for every session, allowing you to train confidently
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so 2019. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
💪 Endurance 🏋🏻 | W1D1

A1

WARM-UP - Jogging

1 x 5:00

A2

WARM-UP - Upper Body

For Completion

A3

WARM-UP - Lower Body

For Completion

A4

WARM-UP - 6 Way Shoulder

1 x 12

B1

Lunge - BW - Super Lunge Series #1 [LST]

1 x 6

B2

Vertical Jump - Seated

1 x 5

C1

Split Squat - DB - Front Foot Elevated

3 x 12

C2

Pulldown - Single Arm - Neutral Grip

3 x 12

D1

Shoulder Press - DB - Seated - Unsupported

3 x 12

D2

Back Extension - 45°

3 x 15

E1

PREHAB - KB - Groin Sway

2 x 15

E2

Abs - Deadbug - Arms & Legs

2 x 12

Tuesday
💪 Endurance 🏋🏻 | W1D2

A1

WARM-UP - Jogging

1 x 5:00

A2

WARM-UP - Upper Body

For Completion

A3

WARM-UP - Lower Body

For Completion

A4

WARM-UP - 6 Way Shoulder

1 x 12

B1

MOBILITY - T-Spine - Scorpion

1 x 6

B2

PLYO - Pogo Jumps - Lateral

1 x 20

C1

Goblet Squat - DB

3 x 15

C2

Row - DB - Bent-Over - Knee on Bench - Single Arm - Elbow Out - Pronated

3 x 12

D1

DB Press - Flat - Single Arm

3 x 12

D2

Leg Curl - Swiss Ball

3 x 20

E1

Lateral Raise - DB - Bent-Over - Pronated

2 x 20

E2

Abs - Windshield Wipers

2 x 15

Thursday
💪 Endurance 🏋🏻 | W1D3

A1

WARM-UP - Jogging

1 x 5:00

A2

WARM-UP - Upper Body

For Completion

A3

WARM-UP - Lower Body

For Completion

A4

WARM-UP - 6 Way Shoulder

1 x 12

B1

PREHAB - Shin Box Rotations + Heel Raise

1 x 5

B2

PLYO - Lateral Leaps - Deep Squat

1 x 10

C1

Front Squat - DB

3 x 12

C2

Pulldown - Close Grip - Neutral - Lean 45°

3 x 12

D1

Lateral Raise - DB - Seated

3 x 15

D2

Glute Bridge - DB

3 x 20

E1

Powell Raise - DB - Swiss Ball

2 x 15

E2

Abs - Stir the Pot

2 x 15

Coach
More from MEV
coach-avatar Marc-Etienne Villeneuve

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Train with structure. Progress with confidence.

This 12-week program provides a simple, progressive, and fully prescribed approach to strength training for endurance athletes.

Get Endurance - Introduction - 12 Weeks (3x/wk)
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FAQs
Who is this program for?
This program is designed for beginner endurance athletes or endurance athletes with limited experience in the gym who want a clear, structured introduction to strength training.
How many days per week is the program?
The program includes 3 strength training sessions per week, designed to fit alongside standard endurance training.
How long does each session take?
Each session lasts less than 60 minutes once familiarized with the exercises
What equipment do I need?
The program is designed for a commercial gym. When specific equipment is not available, alternative exercises are provided.
Can I do this alongside my running, cycling, or triathlon training?
Yes. The program is designed to be used alongside standard endurance programming, with controlled volume to limit excessive fatigue.
Is this program beginner-friendly?
Yes. Exercises are kept consistent long enough to develop proper technique before progressing to more complex movements in the second half of the program.
Does this include coaching or feedback?
No. This is a fully self-guided program. All exercises and training parameters are clearly prescribed so you can follow the program independently.
What happens after 12 weeks?
After completing the program, athletes will have built a solid foundation in strength training and can progress to more advanced or sport-specific strength programming.
Do I need previous strength training experience?
No prior strength training experience is required.

More from MEV

programs
Endurance - Introduction - 12 Weeks (3x/wk)
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