Wise Performance Lab

Endurance, Strength & Conditioning
Coach
Joe Wise

This Program is designed for the athlete looking to build their endurance engine. Our programming will progressively develop all three energy systems, and is ideal for all athletes looking for a program focused on building well rounded endurance. If you are interested in specific race preparation, check out our Race Series Programs for specific training tapers/peaking for specific types of races! The program is progressed monthly to maximize endurance gains. You will also see just enough cross training (strength work) to build injury resilience!


Program Details:
- 3.5 days/week of conditioning, 1.5 days/week of lifts
- 45-60 minutes per day
- Check out the sample training day
- Only $29 a month, click the link to get started today!
Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
3.5 days/week of conditioning, 1.5 days/week of lifts ... 45-60 minutes per day ... Check out the sample training day/week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is no more. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Rack // Bench // Dumbbell // Kettlebells // Resistance Bands // Cardio Machines (optional) 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Phase 1, Week 1, Anaerobic Day

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Prep

B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

C

Kneeling Lateral Start Sprint

8 x 10

D

400 m repeats

6 x 0:00

E1

Plank

3 x 1:00

E2

Side Plank

3 x 1:30

E3

Glute Bridge Plank

3 x 1:00

Recovery

F

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

Tuesday
Phase 1, Week 1, Lift 1 

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Prep

B

- Double Leg Glute Bridge x10 - Quadruped Cat-Camel x10 - Quadruped Fire Hydrants to Donkey Kicks x6 each - Cook Squats x10 - Vertical Jumps x6

C1

Back Squat

5 x 6

C2

Hanging Knee Raise

5 x 10

D1

DB Shoulder Press

4 x 8

D2

Single Leg RDL

4 x 16

E1

DB Zottman Curl

4 x 10

E2

Tricep Rope Pulldowns

4 x 10

E3

Banded Dorsiflexion

4 x 20

Recovery

F

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

Wednesday
Phase 1, Week 1, Aerobic

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Prep

B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

C

Easy Paced Cardio

1 x 30:00

D1

Alternating V-Up

3 x 20

D2

Alternating Bird Dogs

3 x 20

E

Runner Yoga Flow (7 minutes)

1 x 7:00

Recovery

F

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

Thursday
Phase 1, Week 1, Lift 2

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Prep

B

- Jumping Jacks x20 - Large/Small Circles x10 each - Thoracic Extensions over Foam Roller x15 - Alternating Contralateral Bird Dogs x6 each - Prone Lying Superman Row x10 - Behind the Head Dowel Press x10 *You can Google any unfamiliar warm up exercise

C1

30 Degree Incline Bench Press

5 x 6

C2

Single Arm DB Row

5 x 12

D1

Barbell Glute Bridge

4 x 6

D2

Suitcase + Front Rack Farmer Carries

4 x 60

E

Rower Intervals

8 x 10

Recovery

F

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

Friday
Phase 1, Week 1, Threshold

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Prep

B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

C

Broad Jump

4 x 3

D

Fartlek Run

1 x 22:30

E1

Penguin Crunches

3 x 40

E2

Tall Plank Shoulder Taps

3 x 1:00

Recovery

F

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

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