Lightning Party Fitness & Endurance
Strength & Conditioning, Functional Fitness, Triathlon, EnduranceStrength Training for Endurance Athletes
Triathletes and Runners need to lift heavy at least two times a week. Strength training plays a crucial role in enhancing performance, preventing injuries, improve overall body composition, and increasing overall power and efficiency.
You will improve overall muscular strength, muscular endurance, and power output. Get Faster and become more Efficient.
Runners and Triathletes endure significant stress on the musculoskeletal system, making them susceptible to overuse injuries: stress fractures, tendinitis, and muscle strains. Strength training improves the musclesm tendons, and ligaments in order to build resilience and improve stability around the joints. Strength training also will help with muscle imbalances that can develop from the repetitive motion patterns in swimming, biking, and running.
3 sessions per week
Must use App app to view and log training
Team Training
Warmup
A
Row 500m, of 5mins-10mins of easy running 2x 20 Walking Lunges 10 Hand Release Pushups 10 TRX Rows
B
Box Squat
3 x 8 @ 6
C1
Standing DB Press
3 x 8
C2
RDL
3 x 8
D
DB Renegade Row
3 x 16
E
Scissor Kicks
1 x 4:00
F
Fire Hydrant
3 x 8
G
Hip Airplane
3 x 5
H
Kneeling Hip Flexor Stretch
3 x 5
I
Pass-Through
2 x 10
Warmup
A
Rowing 1000m or 10min cardio of choice 2x 10 Air Squats 10 T Pushups 10 DB Row
B
Reverse Lunges
3 x 16 @ 6
C
1/4 Explosive Squat
@ 6
D1
Bench Press
3 x 6
D2
Band Face Pull
3 x 20
E
Calf Raise
3 x 20
F1
Side Plank
3 x 1:00
F2
Russian Twist
3 x 12
G1
Wall Knee Drives
5 x 0:15
G2
Theraband Monster Walks
5 x 16
H1
Bird Dog
3 x 12
H2
Fire Hydrant Heel Press
3 x 12
I
Quad Stretch
Warmup
A
10min choice of cardio RPE 2-4/10, slow build 2x 20 alternating reverse lunges 10 DB Bench Press RPe 3-4/10 10 DB Bent Over Row RPE 3-4/10
B1
DB Swimmer Rows
3 x 12
B2
DB Fly
3 x 12
C1
DB Lateral Step-Up
3 x 8
C2
Box Jump
3 x 6
D1
Russian KB Swing
3 x 12
D2
Med Ball Sit Up
3 x 15
E1
Plank to Push-Up
1 x 20
E2
Mountain Climber
3 x 20
Conditioning
F
Stretch Routine 1
PVC/resistance band pass throughs 10reps (move slow) PVC/resistance band Around the Word 10reps (move slow, 1rep clockwise:1rep counter clockwise ) 2x Kneeling hip flexor stretch 2min R/L Fire Hydrant 10reps R/L Thread the needle 20reps R/L Down dog to Cobra 10reps, 5sec hold each pose Pretzel stretch 3min R/L
It's simple, Strength Training will improve your performance and keep you in the game longer. It's not a hard concept. It's been proven. LFG!
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""Strength training has taken my run game to the next level. Not only have I become faster, but I can hold that speed for longer! PRs have been falling!""
When you join a team you’re getting more than programming, you’re joining an online community.
Strength to Endure
Strength to Endure
Strength to Endure
