Race Ready Strength Program

Average Weekly Training Hours 01:35
Training Load By Week
Average Weekly Training Hours 01:35
Training Load By Week

This program is designed to be performed during your race season. Light to moderate weight (or body weight) is used in order to not add too much fatigue. Maintaining a strength program during season is important in order to not lose all of the gains made during the off season. This program will focus on continuing to develop a strong core, correct imbalances, and aid in injury prevention. Always perform a proper warm up and cool down before and after each strength workout.

Sample Day 1
0:30:00
Full Body Strength

Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.

Set 1
1. Hip Flexor Band Pull
2. Standing Leg Adduction with band
3. Russian Twist (no weight)
4. Center Plank-20 sec
5. Bridge, Hip Drops

Set 2
1. Band Lateral Walk
2. Renegade Row from knees, light weight
3. Seated tuck outs with band around arches of feet
4. Internal Shoulder Rotation with band
5. Side Plank-15 sec

Sample Day 3
0:30:00
Full Body Strength

Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.

Set 1
1. External Shoulder Rotation with band
2. Single Leg Deadlift
3. Side Lunge
4. Stand on one leg, alternating single arm bicep curls
5. Single Arm Push Press

Set 2
1. Band Wide Grip Lat Pull
2. Bicycles
3. Tricep Kickbacks
4. Split Squat
5. Stand flat side of Bosu, rock side to side

Sample Day 6
0:15:00
Massage and Stretching

Spend 15 min stretching and rolling out on the foam roller or other forms of self massage. Focus on areas that are particularly tight for endurance athletes such as glutes, hip flexors, upper and lower back.

Sample Day 8
0:30:00
Full Body Strength

Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.

Set 1
1. Curtsy Squat to Knee Drive
2. Stability Ball Ab Roll Outs from knees
3. Front Lunge (push back to standing feet together)
4. Bridge with feet on flat side of Bosu, alternating leg lift kicks
5. Back Extension

Set 2:
1. Tricep Push Ups from knees (elbows stay close to body)
2. Pistol Squat
3. Plank with hands on Bosu flat side, tilt side to side
4. Single Leg Calf Raises
5. Stand on flat side of Bosu, Squats

Sample Day 10
0:30:00
Full Body Strength

Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.

Set 1
1. Band Hip Flexor Pull
2. Russian Twist with light med ball (or dumbbell)
3. Single Leg Bridge Hip Drops
4. Single Arm Push Press
5. Center Plank-30 sec

Set 2
1. Side Lunge, hold light weight at chest
2. Band Lateral Walk
3. Tricep Kickbacks with front elevated on Bosu
4. Renegade Row from knees
5. Bicycles

Sample Day 13
0:15:00
Massage and Stretching

Spend 15 min stretching and rolling out on the foam roller or other forms of self massage. Focus on areas that are particularly tight for endurance athletes such as glutes, hip flexors, upper and lower back.

Sample Day 15
0:45:00
Full Body Strength

Complete 3 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.

Set 1
1. External Shoulder Rotation with band
2. Split Squat-back leg elevated on Bosu
3. Stand on one leg, alternating bicep curls
4. Stabilty Ab Roll Outs from knees
5. Push Ups from knees

Set 2
1. Band Wide Grip Lat Pull Down
2. Band Leg Adduction
3. Pistol Squat standing on top of Bosu (hold onto wall to aid balance)
4. Side Plank-20 sec
5. Stand flat side of Bosu-rock side to side

Matthew Zepeda
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