Wise Performance Lab
Endurance, Strength & ConditioningThis program is designed for anyone looking to build their full-spectrum energy system development. This program is progressed monthly, through science-based principles, to maximize! No matter your age or training experience, this program will help you get stronger and more conditioned. You will have 24/7 access to us and the WPL Endurance Program Community!
This is not your typical running program that uses the same long slow paced runs & plateaus your conditioning development. We program anaerobic (speed & peak), threshold (intensity & consistency) and aerobic (pace & base) work. You will also have cross-training strength work to build injury resilience. We vary our strength work and conditioning every 3-4 weeks. We utilize the Jack Daniel’s VDOT Pacing Calculator to program individualized pacing for all of our conditioning work. You will never be guessing what intensity you should be training at! You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!
This program is programmed out with 4 days per week of conditioning/running, with 1 day per week of strength work. Each training session generally takes 60 minutes!
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
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!
B
Easy Paced Run
1 x 40:00
C
Runner Yoga Flow (7 minutes)
1 x 7:00
Recovery
D
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!
Prep
A
Hinge 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) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B1
Deadlift
12, 8, 8, 8 @ 50, 74, 74, 74 %
B2
Ab Wheel
3 x 12
C1
Incline Bench Press (45 Degrees)
12, 8, 8, 8 @ 50, 74, 74, 74 %
C2
Chest Supported Spider Curls
3 x 12
D1
Dip
3 x 15
D2
DB Goblet Alternating Step Up
3 x 16
D3
Tall Kneeling Pallof Press Hold
3 x 90
Recovery
E
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!
Prep
A
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!
B
Easy Paced Run
1 x 5:00
C
Threshold Intervals
3 x 5:00
D
Easy Paced Cardio
1 x 5:00
E1
Tall Plank Shoulder Taps
3 x 90
E2
Alternating V-Up
3 x 20
Recovery
F
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!
Prep
A
Squat 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) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B1
Front Squat
12, 8, 8, 8 @ 50, 74, 74, 74 %
B2
Toes to Bar
3 x 12
C1
Chin-Up
12, 8, 8, 8 @ 50, 74, 74, 74 %
C2
DB Single Leg RDL
3 x 12
Long Tabata: Sled, Thrust, Row
D
Long Tabata for 12 minutes: 40 secs of work with 20 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes. 1) Backwards Sled Drag (moderate weight) 2) Barbell Thruster 3) Barbell Row 4) Bicycle Sit Ups *If you are using the "Tabata Timer" in the app, set your workout for 12 rounds!
Recovery
E
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!
Prep
A
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!
B
Aerobic Pace Run
1 x 4
C
Yoga Flow for Hips (22 minutes)
1 x 22:00
Recovery
D
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!
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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Endurance
Endurance
Endurance
