Complete Performance Coaching
Endurance, CyclingAre you an endurance athlete looking to build strength and improve performance without sacrificing time on the road or trail?
Struggling to find a strength program that complements your running or cycling routine?
Introducing Strength for Endurance—the perfect strength-building program to enhance your endurance training.
This 3-day-a-week program is designed specifically for endurance athletes who want to build a strong foundation of strength, balance, and control. With 2 gym-based strength sessions and a 3rd home-based day focused on movement, balance, and mobility, you’ll improve your performance on the bike or the road, reduce injury risk, and enhance overall fitness.
Build strength and build durability with targeted strength training that will help you stay injury free and fits seamlessly alongside your existing running or cycling plan.
Whether you're preparing for a race or just want to get stronger without spending too much time in the gym, Strength for Endurance is built to support your endurance goals without compromise.
This program is for athletes who want to be strong, durable, and fast.
By focusing on fundamental strength and mobility, Strength for Endurance provides the base you need to take your performance to the next level—both in the gym and on the road.
Stop training without purpose.
Join Strength for Endurance today and start building the strength, control, and power to elevate your endurance game!
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Gym Warmup 2
Skipping 2 mins Worlds Greatest stretch x 5 each side Cat Camel x 10 1/2 Kneel torso Rotation x 10 each sider Kneeling hip flexor. stretch ( rock gently in and out of the stretch ) x 10 each side Glute bridge x 10
B1
Box drop
2 x 5
B2
Wall Sit Heel Lifts ISO
2 x 0:30
C1
DB Rear Foot Elevated Split Squat
3 x 12
C2
Suitcase Carry
3 x 20
D1
DB double leg RDL
3 x 12
D2
DB Shoulder Press
3 x 12
E1
Chest-Supported DB Row
3 x 12
E2
Push-Up
3 x 12
Circuit
F
Glute bridge x 20s Side plank use feet not knees if you can x 20s ea Bird dog x 20s ea 3 x through 60s real after all 3.
Prep
A
Gym Warmup 2
Skipping 2 mins Worlds Greatest stretch x 5 each side Cat Camel x 10 1/2 Kneel torso Rotation x 10 each sider Kneeling hip flexor. stretch ( rock gently in and out of the stretch ) x 10 each side Glute bridge x 10
B1
Vertical Jump and Land
2 x 5
B2
single leg calf raise off step
2 x 15
C1
Goblet Squat
3 x 12
C2
Plank to Down Dog
3 x 12
D1
Single Leg RDL
3 x 12
D2
Bent Over DB Row
3 x 12
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 12
E2
Plank Up Downs
3 x 12
Circuit
F
Copenhagen planks x 10s each side start with on the knee before progressing to the foot. Plank hold x 30s Side plank Hip abductions x 20s ea 3 x through 60s rest after all 3.
Recovery
A
Move and Groove 1
Complete the exercise together with no rest between exercises Thoracic Rotations Hands free x 10 ea Tib raises x 20 A march iso calf push x 20s ea SL RDL reach x 10 ea Hip Flexor Pushes x 10 ea Rest 60s as needed. Repeat for 10 -20 mins
