Total cost: $40.00

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Why Purchase

This strength training plan is geared towards ENDURANCE ATHLETES looking to improve their performance in their sport. This program is a level 2 training plan that focuses on improving foundational strength, muscular endurance, and explosiveness. Each day has a specific training theme, reps, and sets to help guide you through the strength movements and exercise techniques. Th ultimate goal of this program is to help with regeneration after a long run, re-establish your athletic base, rebuild your cardiovascular system, and promote more explosive strength for your next long endurance event. Follow the plan as close as possible for the best results.

Head over to www.trainstr8performance.com/merch and purchase our performance pack.

Let's get you ready for your upcoming competition or event.

Purchase Plan

Total cost: $40.00

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Why Purchase

Head over to www.trainstr8performance.com/merch and purchase our performance pack.

Let's get you ready for your upcoming competition or event.

Monday
Tuesday
Wednesday
Thursday
Friday

Workout Plan Includes:

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	Exercise	Sets	Distance	Weight	Rest
	Quad to Hamstring Stretch	Quad to Hamstring Stretch 1 sets, 5 reps, 00:20 rest	1	5		00:20	WarmUp
Intensity: 5/10
	Pigeon Stretch	Pigeon Stretch 1 sets, 8 reps, 00:20 rest	1	8		00:20	WarmUp
Intensity: 5/10
	Squat to Walkout Quads / Beginner	Squat to Walkout 1 sets, 5 reps, 00:20 rest	1	5		00:20	WarmUp
Intensity: 5/10
	-- --	DB Goblet Squat 3 sets, 10 reps30 lbs, 00:20 rest	3	10	30 lbs	00:20	Strength Set 1 -- 3 rds
Intensity: 7/10
	-- --	DB SS Row 3 sets, 10 reps25 lbs, 00:20 rest	3	10	25 lbs	00:20	Strength Set 1 -- 3 rds
Intensity: 7/10
	-- --	Iso Step Ups 3 sets, 10 reps00:00:10, 00:20 rest	3	10		00:20	Strength Set 1 -- 3 rds
Intensity: 7/10
	-- --	Push Up Shoulder Tap 3 sets, 4 reps, 00:30 rest	3	4		00:30	Strength Set 1 -- 3 rds
Intensity: 7/10
	-- --	DB Pick Up & Press 3 sets, 10 reps, 00:20 rest	3	10	--	00:20	Strength Set 2 -- 3 rds
Intensity: 7/10
	-- --	DB SL Pass 3 sets, 8 reps	3	8	--	--:--	Strength Set 2 -- 3 rds
Intensity: 7/10
	-- --	Runners Position DB Pullover 3 sets, 10 reps, 00:20 rest	3	10	--	00:20	Strength Set 2 -- 3 rds
Intensity: 7/10
	-- --	Plank Opposites 3 sets, 6 reps00:00:15, 00:20 rest	3	6		00:20	Strength Set 2 -- 3 rds
Intensity: 7/10
	-- --	CrossArm Plank Reach 3 sets, 5 reps, 00:20 rest	3	5		00:20	Core Finisher -- 3 rds
	-- --	Side Plank Hip Dip 3 sets, 10 reps, 00:20 rest	3	10		00:20	Core Finisher -- 3 rds
Intensity: 7/10
	-- --	Full Crunches 3 sets, 20 reps, 00:30 rest	3	20		00:30	Core Finisher -- 3 rds
Intensity: 7/10

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Workout Plan Summary

Speed Day

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	Exercise	Sets	Distance	Weight	Rest
	Supine Hamstring Stretch Hamstrings /	Supine Hamstring Stretch 1 sets, 8 reps, 00:20 rest	1	8		00:20	WarmUp
Intensity: 5/10
	Prone Bird Dog Core /	Prone Bird Dog 1 sets, 8 reps, 00:20 rest	1	8		00:20	WarmUp
Intensity: 5/10
	Standing Hip Circle Hip Flexors /	Standing Hip Circle 1 sets, 8 reps, 00:20 rest	1	8		00:20	WarmUp
Intensity: 5/10
	-- --	Bodyweight Transverse Weight Shift 1 sets, 8 reps, 00:20 rest	1	8		00:20	WarmUp
Intensity: 5/10
	-- --	Barefoot Series SS Heel Raises 2 sets, 10 reps, 00:20 rest	2	10		00:20	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Barefoot Series SA Loaded March 2 sets, 10 reps25 lbs, 00:20 rest	2	10	25 lbs	00:20	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Barefoot Series Wall Assisted Marches 2 sets, 8 reps, 00:20 rest	2	8		00:20	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Barefoot Series Acceleration Step 2 sets, 8 reps, 00:20 rest	2	8		00:20	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Resisted Speed Presses 3 sets, 10 reps, 00:20 rest	3	10		00:20	Strength Set -- 3 rds
	-- --	DB + Resistance Band ACTIVE Knee Drive OH Press 3 sets, 10 reps, 00:20 rest	3	10	--	00:20	Strength Set -- 3 rds
	-- --	Plank DB Push & Pull 3 sets, 10 reps, 00:20 rest	3	10	--	00:20	Strength Set -- 3 rds
	-- --	Runner's Crunch 3 sets, 10 reps, 00:20 rest	3	10		00:20	Strength Set -- 3 rds
	-- --	Power Band HK Pallof Press 2 sets, 10 reps00:00:15, 00:20 rest	2	10		00:20	Finisher -- 2 rds
	Cable HK Pallof Press Core /	Cable HK Pallof Press 3 sets, 10 reps00:00:15, 00:20 rest	3	10	15 lbs	00:20	alternate
Intensity: 8/10
	-- --	Power Band Squat to Row 2 sets, 8 reps, 00:20 rest	2	8		00:20	Finisher -- 2 rds
	Cable Squat to Row Quads /	Cable Squat to Row 3 sets, 8 reps, 00:20 rest	3	8		00:20	machine
	-- --	Plate Series-Pendulum Lunge 2 sets, 8 reps, 00:40 rest	2	8	--	00:40	Finisher -- 2 rds
Intensity: 7/10

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Workout Plan Summary

Active Recovery Workout 1

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	Exercise	Sets	Distance	Reps	Weight
	Power Band TK Assisted Hip Hinge Glutes / Intermediate	Power Band TK Assisted Hip Hinge 2 sets, 10 reps, 00:20 rest	2		10	00:20	Dynamic WarmUp -- 2 rds
Intensity: 5/10
	Power Band Hip IR & ER Glutes / Intermediate	Power Band Hip IR & ER 2 sets, 10 reps, 00:20 rest	2		10	00:20	Dynamic WarmUp -- 2 rds
Intensity: 5/10
	Power Band Hip Circle Glutes / Intermediate	Power Band Hip Circle 2 sets, 10 reps00:00:05, 00:20 rest	2		10	00:20	Dynamic WarmUp -- 2 rds
Intensity: 5/10
	-- --	Squat to Walkout 2 sets, 5 reps, 01:00 rest	2		5	01:00	Dynamic WarmUp -- 2 rds
Intensity: 5/10
	-- --	90/90 Leg Swing 2 sets, 8 reps, 00:30 rest	2		8	00:30	Mobility Work -- 2 rds
	-- --	Bear PushUps 2 sets, 8 reps, 00:30 rest	2		8	00:30	Mobility Work -- 2 rds
	-- --	Bodyweight Transverse Weight Shift 2 sets, 8 reps, 00:30 rest	2		8	00:30	Mobility Work -- 2 rds
	-- --	Resisted Trunk Rotation to OH Press 2 sets, 8 reps, 01:00 rest	2		8	01:00	Mobility Work -- 2 rds
	-- --	Tactical Frog Stretch 1 sets, 10 reps, 00:20 rest	1		10	00:20	Static Stretches
Intensity: 5/10
	-- --	Power Band Hip Flexor Stretch 1 sets, 10 reps, 00:20 rest	1		10	00:20	Static Stretches
	HK Quad Hip Flexor Stretch Quads /	HK Quad Hip Flexor Stretch 1 sets, reps, --:-- rest	1		--	--:--
Intensity: 5/10
	-- --	Power Band Hamstring Stretch 1 sets, 10 reps, 00:20 rest	1		10	00:20	Static Stretches
	Supine Hamstring Stretch Hamstrings /	Supine Hamstring Stretch 1 sets, reps, --:-- rest	1		--	--:--
Intensity: 5/10
	-- --	Elevated Lat Stretch 1 sets, 3 reps00:00:20	1	00:00:20	3	--:--	Static Stretches
	-- --	Elevated Pigeon Stretch 1 sets, 10 reps, 00:20 rest	1	--:--:--	10	00:20	Static Stretches
Intensity: 5/10

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Workout Plan Summary

Lateral Strength & Stability

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Downward Dog Pigeon Stretch Hamstrings /	--
	HK Adductor Stretch Groin /	--
	Squat to Walkout Quads / Beginner	--
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Workout Plan Summary

Total Body Strength Day

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	Exercise	Sets
	Deadbug Core /	--
Intensity: 5/10
	Prone T's Middle Back / Beginner	--
Intensity: 5/10
	HK Open Book Chest / Beginner	--
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Workout Plan Summary

Workout Goals

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Total cost: $40.00

About STR8

STR8 Performance
NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions are simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. Through the app we provide comprehensive programs that can be used at the gym at home, and even when you travel. Let's find and/or create a program that's fits your training and performance goals.

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Why Purchase

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Strength Training for Endurance Athletes 2

6 weeks/ 5 days/week/ intermediate

Why Purchase

Workout Plan Navigation

Easy Run Day - Linear

Workout Plan Includes:

Workout Plan Summary

Speed Day

Workout Plan Includes:

Workout Plan Summary

Active Recovery Workout 1

Workout Plan Includes:

Workout Plan Summary

Lateral Strength & Stability

Workout Plan Includes:

Workout Plan Summary

Total Body Strength Day

Workout Plan Includes:

Workout Plan Summary

Workout Goals

About STR8

Workout Goals