Strength Training Muscular Endurance 1

Author

Carrie Smith

All plans by this Coach

Length

8 Weeks

Typical Week

3 Strength

Longest Workout

0:45 hrs

Plan Specs

fitness strength

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:15

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

Back to Plan Details

Sample Day 1

0:45:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Single Arm Rows
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Pull Downs (single arm, use cable machine)
12-15x Single Leg Squats with Band (TRX)
10x Roll Ups

Circuit 3
12-15x Reverse Flies (on bench single arm OR standing with both arms at same time)
10x Heel Raises (single leg, use TRX to balance)
6-8x Planks Elbows to Hands

Additional Core if you have time:
10x Side Plank + Hip Abduction
10x Roll Ins
10x Roll Outs
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Ball https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 3

0:45:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press on Bench
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Chest Flies on Bench
12-15x Single Leg Squats with Band (TRX)
10x Roll Ins

Circuit 3
12-15x Triceps Pushdowns (single arm)
10x Heel Raises (single leg, use TRX to balance)
6-8x Roll Outs

Additional Core if you have time:
10x Side Plank + Hip Abd
10x Roll Ups
6-8x Planks Elbows to Hands
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Roller: https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 5

0:45:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Single Arm Rows
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Pull Downs (single arm, use cable machine)
12-15x Single Leg Squats with Band (TRX)
10x Roll Ups

Circuit 3
12-15x Reverse Flies (on bench single arm OR standing with both arms at same time)
10x Heel Raises (single leg, use TRX to balance)
6-8x Planks Elbows to Hands

Additional Core if you have time:
10x Side Plank + Hip Abduction
10x Roll Ins
10x Roll Outs
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Ball https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 8

0:45:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press on Bench
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Chest Flies on Bench
12-15x Single Leg Squats with Band (TRX)
10x Roll Ins

Circuit 3
12-15x Triceps Pushdowns (single arm)
10x Heel Raises (single leg, use TRX to balance)
6-8x Roll Outs

Additional Core if you have time:
10x Side Plank + Hip Abd
10x Roll Ups
6-8x Planks Elbows to Hands
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Roller: https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 10

0:45:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Single Arm Rows
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Pull Downs (single arm, use cable machine)
12-15x Single Leg Squats with Band (TRX)
10x Roll Ups

Circuit 3
12-15x Reverse Flies (on bench single arm OR standing with both arms at same time)
10x Heel Raises (single leg, use TRX to balance)
6-8x Planks Elbows to Hands

Additional Core if you have time:
10x Side Plank + Hip Abduction
10x Roll Ins
10x Roll Outs
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Ball https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 12

0:45:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press on Bench
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Chest Flies on Bench
12-15x Single Leg Squats with Band (TRX)
10x Roll Ins

Circuit 3
12-15x Triceps Pushdowns (single arm)
10x Heel Raises (single leg, use TRX to balance)
6-8x Roll Outs

Additional Core if you have time:
10x Side Plank + Hip Abd
10x Roll Ups
6-8x Planks Elbows to Hands
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Roller: https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Sample Day 15

0:45:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Single Arm Rows
12-15x Squats (Goblet)
8x Hamstring Curls on Ball

Circuit 2
12-15x Pull Downs (single arm, use cable machine)
12-15x Single Leg Squats with Band (TRX)
10x Roll Ups

Circuit 3
12-15x Reverse Flies (on bench single arm OR standing with both arms at same time)
10x Heel Raises (single leg, use TRX to balance)
6-8x Planks Elbows to Hands

Additional Core if you have time:
10x Side Plank + Hip Abduction
10x Roll Ins
10x Roll Outs
10x Plank + Hip and Knee Flexion on Ball

Mobility:
Thoracic Foam rolling + Stretch on Ball https://youtu.be/qOQNbaezYgM
5-6x Thoracic Rotation with roller

Strength Training Muscular Endurance 1

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