Complete Performance Coaching
Are you ready to take your endurance performance to the next level?
Strength for Endurance 2 is the perfect follow-up to Strength for Endurance 1, designed to further boost your strength, power, and stability—all while complementing your cycling or running routine.
This 5-week block progresses from the foundation built in the last block or a base of strength, incorporating advanced more challenging strength work focused on enhancing single-leg strength, core stability, and overall muscular control. With 2 gym-based strength sessions and a 3rd home-based day dedicated to movement balance and mobility, you’ll continue to improve performance, reduce injury risk, and develop the resilience needed to dominate your endurance sport.
Imagine improving your power output, running or riding efficiency, all while keeping the focus on your sport-specific needs.
Whether you're aiming for a personal best or simply want to get stronger, faster, and more balanced, Strength for Endurance 2 is designed to push you further while still fitting seamlessly into your endurance plan.
Build on your hard-earned strength, keep progressing, and maximize your potential with Strength for Endurance 2—the next step in your endurance journey!
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
Low Pogos
2 x 0:20
C
Single Leg RDL
3 x 8
D
Pull-Up
3 x 8
E
Push-Up
3 x 8
F
Calf Raise
3 x 20
G1
Chest-Supported DB Row
3 x 12
G2
Push-Up
3 x 12
Circuit
H
Single Leg Glute bridge x 20s each side Bird dog x 20s ea Side plank x 30s each side do this on the feet if you can. 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
Mini Hops
2 x 5
B2
single leg calf raise off step
2 x 15
C
DB double leg RDL
3 x 8
D
Front Foot Elevated Split Squat
3 x 8
E
Single Leg Squat
3 x 8
F
1/2 Kneel SA Arnold Press
3 x 8
G
Bird Dog DB Row
3 x 8
Circuit
H
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 8
Complete the exercise together with no rest between exercises Spidermans x 5 ea Torso rotate hips on bum x 10ea Glute Bridge Iso x30s Calf Raises x 15-20 Hamstring Walkout x 6-8 quality Rest 60s as needed. Repeat for 10 -20 mins
