Advanced Endurance Athlete (Advanced Lifter) 12 Week 3-Day Strength

Average Weekly Training Hours 01:50
Training Load By Week
Average Weekly Training Hours 01:50
Training Load By Week

This plan is for the advanced athlete. It is designed to maximize strength and power leading into the endurance season.

Weeks 1-3: Base strength and neuromuscular adaptation phase

Week 4: 1st Testing Week

Weeks 5-7: Strength Gaining Phase

Week 8: Recovery Week

Week 9-11: Power Gaining Phase

Week 12: 2nd Testing Week.

Sample Day 1
0:30:00
Base Phase: Leg Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lifts is Overhead Squat and RDL's 3-point lunge, step-ups, lateral band walks-Superset Keep Rest periods under 2 minutes.

Sample Day 3
0:30:00
Base Phase: Upper Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lift is DB Snatch DB Triples and DB Rows-Superset Pull Ups and Swiss Ball DB Flys-Superset Keep Rest periods under 2 minutes.

Sample Day 8
0:45:00
Base Phase Weeks 2-3: Leg Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lifts is Overhead Squat and RDL's 3-point lunge, step-ups, lateral band walks-Superset Keep Rest periods under 2 minutes.

Sample Day 10
0:45:00
Base Phase Week 2-3: Upper Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lift is DB Snatch DB Triples and DB Rows-Superset Pull Ups and Swiss Ball DB Flys-Superset Keep Rest periods under 2 minutes.

Sample Day 15
0:45:00
Base Phase Weeks 2-3: Leg Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lifts is Overhead Squat and RDL's 3-point lunge, step-ups, lateral band walks-Superset Keep Rest periods under 2 minutes.

Sample Day 17
0:45:00
Base Phase Weeks 2-3: Upper Focus

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lift is DB Snatch DB Triples and DB Rows-Superset Pull Ups and Swiss Ball DB Flys-Superset Keep Rest periods under 2 minutes.

Sample Day 19
0:45:00
Base Phase Weeks 2-3: Full Body

This phase is to establish neuromuscular control and focus on perfecting form. This sets main core lifts are Push-Press and Back Squat Incline DB Triples, Lunge Position DB Rows-Superset Side Step-Ups, Lateral Band Walks-Superset Keep Rest periods under 2 minutes.

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.