Strength Training for the Endurance Athlete-Beginner (12 weeks)

Author

TBS Coaching

Length

12 Weeks

Typical Week

2 Strength

Longest Workout

1:00 hrs

Plan Specs

beginner strength

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Summary

This is a beginner strength training plan that includes 2 workouts per week. This plan is geared toward the endurance athlete who is looking to make strength gains and prevent injury. The workouts are progressive and weight is gradually increased throughout the program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:00

Back to Plan Details

Sample Day 1

1:00:00
ST: Weeks 1 & 3

Warm up 10 minutes (run or spin or row)

2 rounds of the following:

10-15 Body weight squats
10-15 Walking lunges
10-15 Push-ups
10-15 TRX rows
10-15 Leg press (40-65% of Body Weight)
10-15 Dumbbell dead lifts (15-35% of BW)
10-15 Dumbbell overhead press (10-20% BW)
10-15 Lat pull-down (20-40% BW)


CORE (2 rounds)
30 seconds scissors
30 seconds plank
30 seconds side plank
30 seconds other side plank

Sample Day 3

1:00:00
ST: Weeks 1 & 3

Warm up 10 minutes (run or spin or row)

2 rounds of the following:

10-15 Body weight squats
10-15 Walking lunges
10-15 Push-ups
10-15 TRX rows
10-15 Leg press (40-65% of Body Weight)
10-15 Dumbbell dead lifts (20-40% of BW)
10-15 Dumbbell overhead press (10-30% BW)
10-15 Lat pull-down (20-40% BW)


CORE (2 rounds)
30 seconds scissors
30 seconds plank
30 seconds side plank
30 seconds other side plank

Sample Day 8

1:00:00
ST: Weeks 2 & 4

Warm up cardio 10 min

2 rounds of the following:

10-15 Jump Squats
10-15 Glute bridges on TRX
1-10 assisted Pull-ups OR 10 push ups
10 tricep bench dips
10-15 Single leg box jumps (each leg)
10-15 Hip flexion, extension, abduction, adduction on cable machine (10-20% BW)

CORE (2 rounds)

15 sit-ups holding medicine ball
30 seconds hand to elbow plank
30 seconds Superman
30 seconds lying twist

Sample Day 10

1:00:00
ST: Weeks 2 & 4

Warm up cardio 10 min

2 rounds of the following:

10-15 Jump Squats
10-15 Glute bridges on TRX
1-10 assisted Pull-ups
10-15 Tri dips (using cable machine or bench)
10-15 Single leg box jumps (each leg)
10-15 Hip flexion, extension, abduction, adduction on cable machine (10-20%BW)

CORE (2 rounds)

15 sit-ups holding medicine ball
30 seconds hand to elbow plank
30 seconds Superman
30 seconds lying twist

Sample Day 15

1:00:00
ST: Weeks 1 & 3

Warm up 10 minutes (run or spin or row)

2 rounds of the following:

10-15 Body weight squats
10-15 Walking lunges
10-15 Push-ups
10-15 TRX rows
10-15 Leg press (45-70% of Body Weight)
10-15 Dumbbell dead lifts (20-40% of BW)
10-15 Dumbbell overhead press (10-20% BW)
10-15 Lat pull-down (30-45% BW)


CORE (2 rounds)
30 seconds scissors
30 seconds plank
30 seconds side plank
30 seconds other side plank

Sample Day 17

1:00:00
ST: Weeks 1 & 3

Warm up 10 minutes (run or spin or row)

2 rounds of the following:

10-15 Body weight squats
10-15 Walking lunges
10-15 Push-ups
10-15 TRX rows
10-15 Hip sled (45-70% of Body Weight)
10-15 Dumbbell dead lifts (20-40% of BW)
10-15 Dumbbell overhead press (10-20% BW)
10-15 Lat pull-down (30-45% BW)


CORE (2 rounds)
30 seconds scissors
30 seconds plank
30 seconds side plank
30 seconds other side plank

Sample Day 22

1:00:00
ST: Weeks 2 & 4

Warm up cardio 10 min

2 rounds of the following:

10-15 Jump Squats
10-15 Glute bridges on TRX
1-10 assisted Pull-ups
10-15 Tri dips (using cable machine or bench)
10-15 Single leg box jumps (each leg)
10-15 Hip flexion, extension, abduction, adduction on cable machine (10-20% BW)

CORE (2 rounds)

15 sit-ups holding medicine ball
30 seconds hand to elbow plank
30 seconds Superman
30 seconds lying twist

Strength Training for the Endurance Athlete-Beginner (12 weeks)

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