SURGE

BREK Performance

Marathon, Endurance, Triathlon

Coaches

Zach Lents and Mallory Kilmer

This is a FOUR day strength program designed specifically for RUNNERS.

The GOAL is to help you move better, perform faster, and run stronger. Quick and efficient workouts done in 30-45 minutes. Minimal equipment is required, and experience isn't mandatory. Detailed videos to help you do every movement along the way.

This plan has THREE main lifting days, and ONE recovery day for the weekend which can be used through out the week as needed. Join the community and let's crush those running goals!

$50 / mo

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Run Stronger

Every movement selected is focused on building the strongest runner possible. Programming focused on improving strength and resiliency, helping you reach your run goals.

Move Better

Weekly mobility routines to help you recover, and improve range of motion. Focused on ankles, hips, and all the areas we need to help avoid injury on the road. Mileage takes a toll, the stronger and more mobile, the more resilient you can be.

Perform Faster

Teaching you safe ways to incorporate power into our strength programs. No experience of barbell lifts needed. Simplified approach to generating more power in our running stride. More power = more force into the pavement.

Simplified Structure

SURGE is easy to navigate, convenient, includes exercise options and modifications when needed. Having top level programming that has been proven at the palm of your hand. Connect with your coaches, by posting comments, asking questions, and tagging us on social!

Features

Programming 4 days per week

Daily run focused strength & conditioning, and mobility that’s accessible and challenging for runners of any level or background.

Exercise Video Guidance

Custom instructional videos to guide your workout and make execution easy. Options + cues where needed.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A community that will keep you pushing to unlock your best. Messaging in the team to all help bring everyone together, and answer any question

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer all thru the app.

Equipment

Required

Dumbbells // Bands // Kettlebell

Recommended

Standard Gym Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-10-23

Banded Single Leg Drop

1 x 10

Kneeling T-Spine Wall

1 x 10

Banded Lunge Side Bend

1 x 10

Four Way Cone Reach

2 x 3

Balance MB SLDL Chop

2 x 8

DB One Arm Thruster

3 x 5

90 Bench Adductor ISO

3 x 0:20

One DB RFESS

3 x 5

Plank DB Bench Row

3 x 12

DB Staggered Stance Deadlift

3 x 5

ISO Stability Push Up

3 x 12

Elevated Bridge One Leg Drop

3 x 12

Tuesday

2023-10-25

Heel Clicks

1 x 10

Gorilla Sit

1 x 10

Bird Dog Glute Mobilization

1 x 8

Alternating DB Bench Press

3 x 10

Wall Hip Circles

3 x 10

Kneeling Cable Pressout

3 x 10

Plank DB Push-Pull

3 x 10

Rolling Can Opener

3 x 10

One DB RDL Row

3 x 10

Hip Bridge on Bench

3 x 10

Bench Bridge DB Skullcrusher

3 x 10

Thursday

2023-10-27

Loaded Adductor Sway

1 x 8

Elevated Pigeon

1 x 0:30

Adductor Rock to Hip Walk Out

1 x 8

Banded TKE to Hip Flexion

2 x 10

MB ISO Box POGO

2 x 10

DB Skier Swing

3 x 8

Deadbug with Active Resistance

3 x 12

Heel Elevated Goblet Squat

3 x 5

Banded Pullover Bridge

3 x 10

DB Lateral Squat

3 x 8

Balance One Arm Bicep Curl

3 x 12

Banded Bird Dog Slide

3 x 12

Saturday

2023-10-29

Circuit

FOAM ROLL 10-12 passes thru each area. Use a lacrosse ball for additional trigger point. If you have a Hypervolt gun, that will work as well. Glutes + Hips Calves Upper / Mid Back Lats / Posterior Shoulder Adductors + Quads

Fig Four Shin Box Fold

2 x 10

Cat Cow

2 x 12

Couch Side Bend

2 x 10

Elevated Banded Ankle

2 x 1:00

Bear Plank Hip Hikes

Loaded Ankle Rock

2 x 10

Hamstring to Lunge