Christopher MyersAll plans by this Coach
Welcome to the 3 Sports Science Beginner Strength and Conditioning Training Plan. This 12-week plan is for any endurance athlete looking to begin strength training and assumes you have little to no experience with resistance training. In this plan, you will perform two (2) whole body workouts per week. Each workout lasts 45 minutes and works well in the base and early build phase of any endurance Annual Training Plan. The general outline of the plan is as follows:
Weeks 1 & 2 - Focus - Muscular Endurance
Weeks 3 & 4 - Focus - Hypertrophy
Weeks 5 & 6 - Focus - Muscular Endurance
Weeks 7 - 9 - Focus - Hypertrophy
Weeks 10 - 12 - Focus - Muscular Endurance
This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and has a background in sports nutrition. He is the Head Coach and founder of 3 Sports Science, USAC Level 1 Coach, USA Swimming Level 4, USAT Level IIE, NCSA CSCS, and IMU Certified coach.
Thank you for your interest in this training plan. If you have any questions, comments, or need clarification, feel free to email Chris at firstname.lastname@example.org.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
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