Supplemental Strength & Conditioning Program for the Endurance Athlete

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

IREP Athletics coaches are degreed and certified professionals that pride themselves on producing dynamic and cutting edge reserach based training programs that foster results and performance improvements. This plan comes with enhancement add-ons which can be found at www.irepathletics.com Contact: Scott Proscia, BS ATC M.Ed ACSM-CPT Head Performance Coach Scott@irepathletics.com Anthony Ross, ATC CSCS M.Ed Head Strength and Conditioning Coach Anthony@irepathletics.com I.R.E.P Athletics believes in providing custom cutting edge training programs based on scientific research. Each and every program is developed for the specific needs of the individual athlete. From first-time 5k’er or someone who might just want to lose weight up to professional level competitors maxing out their genetic potential. I.R.E.P believes in a team centered approach. At I.R.E.P our speed, strength, and endurance coaches analyze the specific needs of the athletes’ sport and current ability level in order optimize each training session and each rep performed to maximize gains. At I.R.E.P Athletics we en-vision a program with the end goals in mind in order to make a program that will make you, The Athlete, Respond, Evolve and Perform to the best of your ability. Welcome to I.R.E.P Athletics. I.R.E.P. Athletics Endurance Coaching Utilizing years of review of scientific research a customized program will be developed for each individual to meet their specific needs and goals. Whether you are aiming to finish your first 5k to making the podium at Ironman Kona we will work together on designing a plan for you. At I.R.E.P we believe that every athlete regardless of ability, event, distance or goals requires our full attention. To make sure that You “Respond, Evolve, and Perform” you will have two certified professionals developing your programming

Sample Day 1
0:25:00

Let's get the blood flowing with some gentle plyometrics. You don't necessarily need a jump rope for this.

Bounce Step with Jump Rope - 2 x 60 seconds -http://functionalmovement.com/exercises/bounce_step_with_jump_rope#ooid=g0bDQ5bjr_TiEUTmwWYZiNqukeNa6wGa

Backward Shuffle with Jump Rope - 3 x 60 seconds - http://functionalmovement.com/exercises/backward_shuffle_with_jump_rope#ooid=x4azQ5bjqr4B59utOBpfmCrBPH_m97OL

Good total mobility stretch here - Brettzel - 2 x 90 sec each side - http://functionalmovement.com/exercises/brettzel#ooid=c2dmJlbjrPac5VFiDhEUcaboqort9LZB

Turn on our core with Upper and Lower Rolling - 2 x 10 each direction - Upper - http://functionalmovement.com/exercises/rolling_upper_body#ooid=1lcHdobjovNIhB55SACri3X8GJ7OrGyK
Lower - http://functionalmovement.com/exercises/rolling_lower_body#ooid=R5cHdobjpzIgc9KW64rFHvSSwtAsDlFY

Lunge 3 x 8-12 - http://functionalmovement.com/exercises/lunge_forward_double_arm_down_with_two_kb#ooid=NpcmJlbjr-rZJFNJJ19JXTvIq8ch2_4C note you do not need kettlebells you may use Dumbbells or a rucksack

Push Ups - 3 x 8-12 reps -

Pull Ups - 3 x failure

Chair or bench Dips - 3 x 8-12 - https://www.youtube.com/watch?v=c3ZGl4pAwZ4

Russian Twist - 3 x 20 https://www.youtube.com/watch?v=qrOXAw5qjgI

Sample Day 2
0:15:00
Foam Roll

My best recommendation is to purchase the Trigger Point Therapy "Ultimate 6 for Runners" and run through that entire series very quality tools and programming

Foam Rolling

Here is an entire series - https://www.youtube.com/watch?v=FNZ_UFovznk
be warned this video is painful to watch but she hits all the movements and versus me giving you a ton of different links here it is all in one place

Sample Day 3
0:19:59
Proprioception workout

3 x 30 second wood chops 3 x 30 second single leg stand eyes closed 3 x 30 second single leg stand on unstable surface (rolled up towel or pillow/cushion) 3 x 40 yards heel walking (toes are up) 3 x 40 yards heel jogging

Sample Day 4
0:25:00
Playground/Gym Workout

Try and have fun with this one 2 sets 10 pull ups 20 push ups 10 dips 20 inverted rows 12 each leg bench step ups 20 steps of walking lunge with 60lbs of weights or rucksack with 60lbs between each exercise

Sample Day 5
0:25:00
Optional Weight Room Session

Let's get the blood flowing with some gentle plyometrics. You don't necessarily need a jump rope for this.

Bounce Step with Jump Rope - 2 x 60 seconds -http://functionalmovement.com/exercises/bounce_step_with_jump_rope#ooid=g0bDQ5bjr_TiEUTmwWYZiNqukeNa6wGa

Backward Shuffle with Jump Rope - 3 x 60 seconds - http://functionalmovement.com/exercises/backward_shuffle_with_jump_rope#ooid=x4azQ5bjqr4B59utOBpfmCrBPH_m97OL

Good total mobility stretch here - Brettzel - 2 x 90 sec each side - http://functionalmovement.com/exercises/brettzel#ooid=c2dmJlbjrPac5VFiDhEUcaboqort9LZB

Turn on our core with Upper and Lower Rolling - 2 x 10 each direction - Upper - http://functionalmovement.com/exercises/rolling_upper_body#ooid=1lcHdobjovNIhB55SACri3X8GJ7OrGyK
Lower - http://functionalmovement.com/exercises/rolling_lower_body#ooid=R5cHdobjpzIgc9KW64rFHvSSwtAsDlFY

Flat dumbell bench press - 3 x 6-8 - 75-85% of 1RM
Lat Pulldown - 3 x 10-12
Step Ups - Barbell or dumbell - 3 x 8 each leg 40-50% of BW
Dumbell Curl and Press - 3 x 8 each arm
Romanian Deadlift (dumbell or barbell) - 3 x 10

Sample Day 8
0:25:00

Let's get the blood flowing with some gentle plyometrics. You don't necessarily need a jump rope for this.

Bounce Step with Jump Rope - 2 x 60 seconds -http://functionalmovement.com/exercises/bounce_step_with_jump_rope#ooid=g0bDQ5bjr_TiEUTmwWYZiNqukeNa6wGa

Backward Shuffle with Jump Rope - 3 x 60 seconds - http://functionalmovement.com/exercises/backward_shuffle_with_jump_rope#ooid=x4azQ5bjqr4B59utOBpfmCrBPH_m97OL

Good total mobility stretch here - Brettzel - 2 x 90 sec each side - http://functionalmovement.com/exercises/brettzel#ooid=c2dmJlbjrPac5VFiDhEUcaboqort9LZB

Turn on our core with Upper and Lower Rolling - 2 x 10 each direction - Upper - http://functionalmovement.com/exercises/rolling_upper_body#ooid=1lcHdobjovNIhB55SACri3X8GJ7OrGyK
Lower - http://functionalmovement.com/exercises/rolling_lower_body#ooid=R5cHdobjpzIgc9KW64rFHvSSwtAsDlFY

Lunge 3 x 8-12 - http://functionalmovement.com/exercises/lunge_forward_double_arm_down_with_two_kb#ooid=NpcmJlbjr-rZJFNJJ19JXTvIq8ch2_4C note you do not need kettlebells you may use Dumbbells or a rucksack

Push Ups - 3 x 8-12 reps -

Pull Ups - 3 x failure

Chair or bench Dips - 3 x 8-12 - https://www.youtube.com/watch?v=c3ZGl4pAwZ4

Russian Twist - 3 x 20 https://www.youtube.com/watch?v=qrOXAw5qjgI

Sample Day 9
0:15:00
Foam Roll

My best recommendation is to purchase the Trigger Point Therapy "Ultimate 6 for Runners" and run through that entire series very quality tools and programming

Foam Rolling

Here is an entire series - https://www.youtube.com/watch?v=FNZ_UFovznk
be warned this video is painful to watch but she hits all the movements and versus me giving you a ton of different links here it is all in one place

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.