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

Author

Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength

Longest Workout

0:45 hrs

Plan Specs

strength

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Summary

CertsDesigned for: the advanced and experienced endurance athlete. It is designed to maximize strength and power leading into the endurance season. Are you close to the podium in your age group or at the amateur overall well then you should be adding in strength to your regular programming. This program is specifically designed for you.
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.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

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

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

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 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.

Sample Day 22

0:30:00
Test Phase: Overhead Squat & RDL

Sample Day 24

0:30:00
Test Phase: DB Snatch

This Day is established to determine maximum effort. The numbers determined for the Core set (DB Snatch) will be used to develop the next phases of your workouts.

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

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