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

certs


 


This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at www.TheTrainingPlanSource.com 


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



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. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


 


For more information about this plan :


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.



 


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.

The Training Plan Source Powered By IREP Athletics
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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.