Formula F.I.T.T.

Coach
Coach Eve Webber

This comprehensive strength conditioning program is tailored specifically for endurance athletes looking to enhance their performance. Whether you're a runner, cyclist, swimmer, or any athlete engaged in long-duration activities, this program is designed to complement your endurance training by improving overall strength, stability, and resilience.

Key Features:

  1. Periodized Training: The program employs a periodization approach, cycling through different phases to ensure progressive overload and prevent plateaus. This means you'll start with foundational strength and gradually work towards sport-specific movements.

  2. Full-Body Focus: Our program targets all major muscle groups, emphasizing core strength, legs, upper body, and stabilizer muscles. A balanced body contributes to better overall performance and injury prevention.

  3. Functional Movements: We prioritize functional exercises that mimic the demands of endurance sports. This includes exercises like squats, lunges, deadlifts, and planks, which translate to improved power, stability, and efficiency during your athletic pursuits.

  4. Progress Tracking: We encourage you to keep a training log to monitor your progress. This helps you adjust your program as needed and stay motivated as you see your strength and endurance improve.

By integrating this strength conditioning program into your endurance training regimen, you'll build a robust foundation, reduce the risk of injury, and unlock your full athletic potential. Whether you're aiming for a personal best in your next race or simply looking to maintain peak performance, this program is your pathway to success.

Features
3 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Benefits
-Full body workout -Multi joint movements to build overall strength -Easy to implement with your current endurance program
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
BarbellPlatesPull up barPlyometric boxKettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Day 1

A1

Bench Press

5 x 5

A2

Pull-Up

5 x 5

B1

DB Bench Press

4 x 10

B2

DB Row

4 x 10

100 Pushups for Time

C

Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!

Tuesday
Day 2

A1

Back Squat

5 x 5

A2

Box Jump

5 x 5

B

Split Squat

4 x 10

150 Air Squats for Time

C

Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!

Thursday
Day 3

A

Deadlift

5 x 5

B1

Single Leg RDL

4 x 10

B2

Side Lunge

4 x 10

Competition Friday!

C

3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint

Coach
coach-avatar Coach Eve Webber

With 28+ years of experience in strength & conditioning, sports performance & post rehab training, Coach Eve's dynamic experience allows her to bring dynamic programming, modifications & motivation to her coaching.

Strength for Endurance Athletes