16WK Transition Season Strength Plan for Endurance Athletes (TRX, BOSU, Pilates & Basic Gym Equip)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:04

This 16 week Transition Season plan emphasizing more core and strength than enduance volume.
Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises.
Core work balances work of anterior and posterior musle groups.

Equipment Recommendations:
TRX, BOSU, Pilates and Basic Gym Equip

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
0:15:00
Single Leg Strength

Warm up with 10 Sun Salutations and some stretching
___________________________________________
Main Set x 3
SET #1 body weight
SET #2 use 10 lb dumb bell in opposite hand (except bridge)
SET #3 use 15 lb dumb bell
___________________________________________
-15 Single Leg Squats per leg
-15 Single Leg Bridge lifts (firmly plant foot under base leg knee/ extend other leg strt in air)
-15 Single Leg Deadlifts (hinge from hip like a see saw/ aim for target on floor w opposite hand)
-15 Single Leg Side Facing Step up to bench or 18" box (hip facing box, not front facing)
- 15 eccentric calf raises (raise up to tip toes supported by both feet and lower to floor on a 4 count just on one foot.)

Sample Day 2
0:10:00
Upper body stability strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

Sample Day 3
1:00:00
TRX plus BOSU with Youtube videos

TRX: - 12 pistol squats per leg https://youtu.be/Eb9jZnbNG7Q - 12 each alternating low then high row https://youtu.be/rXptjrVbhgg?t=1m19s (video starting at 1:19) - 12 rear shoulder fly https://youtu.be/MIUUknuV7lU?t=20s - 12 single arm bicep curls https://youtu.be/YSgIV_-cbBg - 12 roll out https://youtu.be/DivdfO0rUbw - 12 triceps press https://youtu.be/WllnmSFmozQ - 12 front squats (strap under arms) https://youtu.be/_C9GQd-jMt0 BOSU: - 12 alternating leg extension in bridge https://youtu.be/ATWk7ZXeJO8?t=10s - 12 each side hand to foot crunches on dome side https://youtu.be/6MeGXBE2UMc -12 single leg dead lifts w kettle bell or dumbbell https://youtu.be/toYpy4FeFuI - 12 squat with overhead press https://youtu.be/IpZT82q2RXU?t=30s - 12 each side BOSU side to side tilt w hands on handles https://youtu.be/eUo4qxYyXxU - 12 push ups hands on handles https://youtu.be/LgwxpZzW2Nw

Sample Day 5
0:10:00
Upper body stability strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

Sample Day 7
0:45:00
Stability Core and Hip

FOAM ROLLING WARM UP:
- Spend 15-20 minutes foam rolling entire body starting at glutes and hips then working your way to hamstrings, quads, adductors, calves, shins, back and shoulders.
https://youtu.be/qPvTftezVl0
___________________________________________

STABILITY STRENGTH:
Body weight exercises using just a mat and maybe a balance pad like an Airex pad.

- BIRD DOGS 2 X 12 ea side
https://youtu.be/7UncBxk1kMo
- BRIDGE LIFT (TWO FEET ON FLOOR) 2 X 12
https://youtu.be/URhjZLFfKMs
- DEAD BUG 2 X 12 ea. side
https://youtu.be/rbemelnkHag
- COOK HIP LIFT 2 X 12 ea.side
https://youtu.be/h9KW-4buZ2U?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- PILATES HIP SERIES
10 reps of full series per leg:
* point, kick powerfully up > flex, slow down
* pulse with shorter ROM as above
* circle clockwise stopping at 12 oclock
* circle counter clockwise stopping at 12 o'clock
* Kick pointed toe forward > flex slow kick back
* kick forward flexed > slow point toe back
https://youtu.be/tXDz-8UThsg?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- FLUTTER KICK, SCISSOR KICK, HOLLOW HOLD, KNEE-IN SERIES
Alternate 10 sec of each move for 60 sec total time.
https://youtu.be/0fUsUpoOSTM
- V-UPS 2 X 12
https://youtu.be/Wlw2Cyon-Ks
- WALL SIT 2 X 60 SEC
https://youtu.be/tvyQ3qk_G_U
- PLIE SQUAT WITH DUMB BELL 2 X 12
https://youtu.be/DlnYtOX5zIo
- GOOD MORNING (BODY WEIGHT) 2 X 12
https://youtu.be/2nsFNiXgSAw
- LUNGE WITH SIDE BEND 2 X 12
https://youtu.be/WZ6gO2a5v0c
- HALF KNEELING HIP FLEXOR PULSE 2 X 12
https://youtu.be/39OlOXpk-Gc

Sample Day 8
0:30:00
Legs - weights (Block #1)

Warm up:
- Agile 8
https://youtu.be/3B-3Khbht5s

Plyometrics:
- 4 X 5 deep jump squats with soft landing

Strength: (45 sec rest between sets)
- 4 x 10 Front squats http://bit.ly/2xIIclL (conservatieve depth during the squat!)

- 4 x 10 split squat w/ 12lb dumb bell ea hand
https://youtu.be/7vV4zlLvL_g

- 4 x 10 single leg (SL) dead lift 25lb dumb bell
https://youtu.be/bKJtlk71fqc

Sample Day 10
0:12:00
Founder’s back strengthening

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).
https://youtu.be/4BOTvaRaDjI?list=PLh4zJ2i6o6DKZT5K_RMlTwVtT3XzQiMYh

Heather Casey
|
Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!