Wise Performance Lab

Joe Wise

This program is exactly what it sounds like, some good old fashioned extra work! If you are looking to add an extra flavor of conditioning into any of your WPL programs, this is the supplemental program for you! You can expect a mix of strong man style and circuit style conditioning targeted at improving your anaerobic capacity (short term energy system). This program pairs well with any of our other programs (excluding the Endurance Subscription Program and any of our Race Series Programs).

12 weeks of training

1 day/week of conditioning

60 minutes per day

Only $19
1 sessions per week
Must use App app to view and log training
Program Training
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
Sample Week
Week 1 of 12-week program
Extra Credit Conditioning: Phase 1, Week 1



Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!


Easy Paced Run

1 x 10:00


Fartlek Run

1 x 20:00


Runner Yoga Flow (7 minutes)

1 x 7:00



Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Extra Credit Conditioning Program