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Strength Development Plan With Injury Prevention (5 Week), Rotator Cuff, IT-Band, Glute )


The Training Plan Source Powered By IREP Athletics

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5 Weeks

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Plan Description

CertsOverview: This training plan is designed to Develop Muscular Strength and Power as well as COMBAT Common Injuries Plaguing the common endurance athlete. This training plan runs for a total of 5 weeks. Week 1 is a Strength Testing week designed to help determine your strength in the core exercises of the program. The following 4 weeks rotate from 2 days/week and 3 days per week in order to fully capitalize on strength gains While the overall stress is strategically increased and the intensity is massaged just the perfect amount to put a fine edge on your fitness and bring you into form.


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***It is always recommended to see your physician before starting a new exercise program***


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.

Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:39 hrs 0:45 hrs
Other x2
0:01 hrs 0:05 hrs
Workouts Per Week Weekly Average Longest Workout
1:39 hrs 0:45 hrs
0:01 hrs 0:05 hrs

Training Load By Week

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

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