Kinesis Integrated Performance

Triathlon, Endurance, Strength & Conditioning, Marathon
Coach
Christopher lee

This approach has resulted in PR’s for all of our athletes…check our testimonials (click here and scroll down. Modeled after the strength programming we give our triathletes competing on the world stage! This program will iron out key muscular imbalances and train proper movement patterns. You will see and feel the difference within a couple of months!

The program is geared towards triathletes looking to incorporate strength into their existing triathlon training. The start date is designed to kick off your offseason THE RIGHT WAY!

  • Start date: NOVEMBER 6th 2022 - SIGN UP BELOW! (will have 2nd signup in Jan)

  • 7 DAY FREE TRIAL - YOU WON’T REGRET IT

    • 1 x / Month FACETIME CHECK-IN w. COACH CHRIS

  • Duration - endless. We will continue to grow with you as you progress: Workouts run appx 30-40 mins.

    • HOW DOES IT WORK? We will guide you through an entire season of carefully crafted endurance specific strength work. We start by methodically building up your base of support and movement pattern quality. The program will simultaneously increase your raw strength as well as your neuromuscular control. Just like building a house, we start with the foundation and the frame. Then we add in the fancy stuff!



PERIODIZATION

Each 4 week block is broken down the following way.

  • Week 1: Movement Intro

  • Week 2-3: Load Adaptation

  • Week 4: Deloading

  • Next block will progress in movement difficulty or load intensity.

Each week includes:

  • 2 Strength Workouts (3rd optional)

  • 2 mobility / reset sessions

  • Guided self myofascial release.

  • Travel options.

  • Race week option.

Perks:

  • 20% off any other program!

  • $60 off 1 on 1 custom coaching (1st month only)

  • Free month if you love it and you refer a friend! Email us and we will reimburse you for the month!

  • DISCOUNTS ON NUTRITION!

Features
7 sessions per week
Must use App app to view and log training
Team Training
$35 / mo
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Equipment
Recommended
HOME STRENGTH MATERIAL: Resistance bands // kettlebells or dumbells // swissball // Foam roller // furniture sliding discs // bench or box. GYM STRENGTH MATERIAL: Hex bar // barbell // dumbells or kettlebells // resistance bands // foam roller // plyo box.
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Reset + Stability (OPTIONAL SESSION) - GOAL IS TO PROMOTE BLOOD FLOW / GET BODY PRIMED FOR THE WEEK.

A1

Couch Stretch (Hip Flexors)

1 x 0:15

A2

Hamstring Flossing

1 x 5

A3

Banded Ankle Mobility

1 x 15

A4

Brettzel

1 x 5

A5

Adductor Mobility

1 x 5 @ 40 lb

A6

Pigeon Stretch

1 x 5 @ 0:05

A7

90/90

1 x 20

A8

Windmills

1 x 20

A9

Downward Dog to Lunge Rotation

1 x 10

B1

Half Kneeling Chop

2 x 10 @ 15 lb

B2

Single Leg Medball Side Throw

2 x 10 @ 6 lb

B3

Half Kneeling lift to press

2 x 10 @ 15 lb

B4

Overhead Deficit Reverse Lunge

2 x 10 @ 10 lb

B5

Overhead Triple Extension

2 x 5 @ 10 lb

Tuesday
Mobility

A1

Hip Internal / External Rotation

1 x 10

A2

90/90

1 x 10

A3

Knee Drop

1 x 10

A4

Anterior Ankle Mob

1 x 10

A5

Banded Ankle Mobility

1 x 15

A6

Thoracic Mobility Foam Roller

1 x 10

A7

Overhead Thoracic Mobility

1 x 10

A8

Overhead Assisted Mobility

1 x 10

A9

Brettzel

1 x 10

A10

Tripod Bridge

1 x 10

A11

Windmills

1 x 10

A12

Downward Dog to Lunge Rotation

1 x 10

Tuesday
Foam Roll Lower Leg: Might as well do something while watching Netflix!

A

Lower Body Foam Roll

1 x 10:00

Wednesday
Phase 1 - Session A: ROM + TRUNK Stability + Lateral & Rotational Control

A1

Downward Dog to Lunge Rotation

2 x 10

A2

Tripod Bridge

2 x 10

B1

Resistance Band Marches

2 x 20

B2

Hip Cars

2 x 10

B3

Adductor Mobility

2 x 10 @ 40 lb

B4

90/90

2 x 10

C1

Dead-Bug

3 x 20

C2

Single Leg Raised hip Bridges

3 x 15

D1

Lateral Step Up

2 x 7 @ 30 %

D2

Half Kneeling Low to High Chop

2 x 15 @ 15 lb

E1

TRX ROW - Single arm

2 x 10

E2

Resistance Band Hip Drives

2 x 15

E3

Seated Calf Raises

2 x 7 @ 75 %

E4

TRX PUSHUP

2 x 15

Thursday
Foot & Ankle Prehab

A1

Anterior tib pulls

2 x 10

A2

Tib Post Pulls

2 x 10

A3

Peroneal Pulls

2 x 10

A4

Foot Intrinsic 1

2 x 2

A5

Anterior Ankle Mob

2 x 10

A6

Banded Ankle Mobility

2 x 15

A7

Star Excursion Balance

2 x 3

Thursday
Foam Roll Lower Leg: Might as well do something while watching Netflix!

A

Lower Body Foam Roll

1 x 10:00

Friday
Phase 1 - Session B: Unilateral Squat + Hinge / Rotation + Axial load. 

A1

Downward Dog to Lunge Rotation

2 x 10

A2

Tripod Bridge

2 x 10

B1

Resistance Band Marches

1 x 20

B2

Goblet Squat

1 x 10 @ 30 %

B3

DB Lateral Lunge

1 x 14 @ 30 %

B4

Kettlebell Deadlift

1 x 10 @ 30 %

C1

Quadruped Row

2 x 10 @ 70 %

C2

1 Kettlebell Single Leg Deadlift

2 x 10 @ 60 %

D1

Overhead Kneeling Palloff

2 x 7 @ 15 lb

D2

Split Squat

2 x 10 @ 60 %

E1

Y-Way Raise

2 x 15

E2

Star Side Planks

2 x 10

E3

Single Leg Medball Side Throw

2 x 20 @ 6 lb

E4

Copenhagen Plank

2 x 10

Saturday
Mobility

A1

Hip Internal / External Rotation

1 x 10

A2

90/90

1 x 10

A3

Knee Drop

1 x 10

A4

Anterior Ankle Mob

1 x 10

A5

Banded Ankle Mobility

1 x 15

A6

Thoracic Mobility Foam Roller

1 x 10

A7

Overhead Thoracic Mobility

1 x 10

A8

Overhead Assisted Mobility

1 x 10

A9

Brettzel

1 x 10

A10

Tripod Bridge

1 x 10

A11

Windmills

1 x 10

A12

Downward Dog to Lunge Rotation

1 x 10

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