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!

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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.
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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.
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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.
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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
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Programming 4 days per week
Daily run focused strength & conditioning, and mobility that’s accessible and challenging for runners of any level or background.
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Exercise Video Guidance
Custom instructional videos to guide your workout and make execution easy. Options + cues where needed.
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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 community that will keep you pushing to unlock your best. Messaging in the team to all help bring everyone together, and answer any question
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-10-23

A1

Banded Single Leg Drop

1 x 10

A2

Kneeling T-Spine Wall

1 x 10

A3

Banded Lunge Side Bend

1 x 10

B1

Four Way Cone Reach

2 x 3

B2

Balance MB SLDL Chop

2 x 8

C1

DB One Arm Thruster

3 x 5

C2

90 Bench Adductor ISO

3 x 0:20

D1

One DB RFESS

3 x 5

D2

Plank DB Bench Row

3 x 12

E1

DB Staggered Stance Deadlift

3 x 5

E2

ISO Stability Push Up

3 x 12

E3

Elevated Bridge One Leg Drop

3 x 12

Tuesday
2023-10-25

A1

Heel Clicks

1 x 10

A2

Gorilla Sit

1 x 10

A3

Bird Dog Glute Mobilization

1 x 8

B1

Alternating DB Bench Press

3 x 10

B2

Wall Hip Circles

3 x 10

B3

Kneeling Cable Pressout

3 x 10

C1

Plank DB Push-Pull

3 x 10

C2

Rolling Can Opener

3 x 10

D1

One DB RDL Row

3 x 10

D2

Hip Bridge on Bench

3 x 10

D3

Bench Bridge DB Skullcrusher

3 x 10

Thursday
2023-10-27

A1

Loaded Adductor Sway

1 x 8

A2

Elevated Pigeon

1 x 0:30

A3

Adductor Rock to Hip Walk Out

1 x 8

B1

Banded TKE to Hip Flexion

2 x 10

B2

MB ISO Box POGO

2 x 10

C1

DB Skier Swing

3 x 8

C2

Deadbug with Active Resistance

3 x 12

D1

Heel Elevated Goblet Squat

3 x 5

D2

Banded Pullover Bridge

3 x 10

E1

DB Lateral Squat

3 x 8

E2

Balance One Arm Bicep Curl

3 x 12

E3

Banded Bird Dog Slide

3 x 12

Saturday
2023-10-29

Circuit

A

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

B1

Fig Four Shin Box Fold

2 x 10

B2

Cat Cow

2 x 12

C1

Couch Side Bend

2 x 10

C2

Elevated Banded Ankle

2 x 1:00

C3

Bear Plank Hip Hikes

D1

Loaded Ankle Rock

2 x 10

D2

Hamstring to Lunge

2 x 8

Coaches
coach-avatar Zach Lents

Zach Lents CSCS, NSCA-CPT, PES is the owner of BREK Performance and works with professional, collegiate, and general population clientele. With over 14 years of coaching how to move better, perform faster & adventure harder. Building stronger humans, simply. Train for LIFE.

coach-avatar Mallory Kilmer

Owner of No More Lonely Runs running club. A marathoner, ironman, and personal trainer. Find therapy in motion.

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Trust the planning, and let the community of others on the same journey help you reach those new PR's.

Start My 7-Day Free Trial
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When you join a team you’re getting more than programming, you’re joining an online community.

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