8 Week Strength Training for Endurance Athletes & Weight Loss

Author

Julie Hunter

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Strength

Longest Workout

0:45 hrs

Plan Specs

fitness beginner intermediate weightloss multi day strength base period

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Summary

This plan is designed for someone who has access to a gym and has some level of experience with strength training. The program includes 5 workouts per week in addition to two rest days and can easily fit into a busy athlete's schedule. Great for off-season training, weight loss, or getting one ready to tackle more specific strength and/or physique goals.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:28

Julie Hunter

Mapleworks Coaching

Julie and Mapleworks Coaching are here to help with whatever your health and fitness needs may be. While we specialize in cycling performance coaching, Julie has the knowledge and experience to help you lose weight, run your first 5k, or compete in a long distance triathlon, all while taking a holistic approach to training, nutrition, and recovery. Everything is addressed, nothing is overlooked.

Back to Plan Details

Sample Day 1

0:30:00
Upper Body Strength #1

Warm up:
20 jumping jacks
5 incline pushups
10 triceps dips
5 decline pushups
10 triceps dips
20 forward arm circles
20 backwards arm circles

Workout:
Overhead Press
Bent Over Rows
Reverse Flys
Upright Row
Triceps Overhead Press

Sample Day 2

0:15:00
Core

Core workout

Plank: hold for 60 seconds, rest for 30 seconds, hold for 45 seconds, rest for 30 seconds, hold for 30 seconds

Side Plank: hold for 30 seconds, each side

Lying Leg Raise: Do 2 sets of 15 with 30" rest in 
between

Crunches: 20 reps

Ankle taps: 30 total reps

Russian Twists: 30 total reps

Mountain Climbers: 30 total reps

Sample Day 3

0:40:00
Lower Body Strength #1

Warm up:
20 jumping jacks
10 bodyweight squats
20 high knees
10 forward lunges (5 each side)
20 butt kicks
10 backwards lunges (5 each side)
REPEAT 2X

Workout:
Goblet Squats
Hip Thrusts
Split Squat
Single-leg Step ups (bodyweight only)

Sample Day 5

0:30:00
Upper/Core Circuit + Planks

10 push ups
12 lying leg raises
15 triceps dips
20 crunches
30 mountain climbers (total reps)

Repeat circuit for a total of 3 times. Take breaks when needed.

After completing 3 full circuits, do the following:

60" plank
30" side plank (right)
30" side plank (left)
45" plank
20" side plank (right)
20" side plank (left)
30" plank

Sample Day 6

0:40:00
Lower Body #2

Warm up:
20 jumping jacks
10 bodyweight squats
20 high knees
10 forward lunges (5 each side)
20 butt kicks
10 backwards lunges (5 each side)
REPEAT 2X

Workout:
Good Mornings
Romanian Deadlifts 
Split Squat
Standing Calf Raises

Sample Day 8

0:30:00
Upper Body Strength #2

Warm up:
20 jumping jacks
5 incline pushups
10 triceps dips
5 decline pushups
10 triceps dips
20 forward arm circles
20 backwards arm circles

Workout:
Lat Pull Down
Seated Row
Biceps Curl
Triceps Pushdown
Face Pull

Sample Day 9

0:10:00
Weighted Core Workout AMRAP

Use 5-20lb weight for all exercises. Do as many rounds as possible in 10 minutes.Take short breaks if needed needed.

V-up x 5
Russian Twist x 30 total
Overhead Crunch x 10
Glute Bridge x 10 (hold weight at hips)

8 Week Strength Training for Endurance Athletes & Weight Loss

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