Durable athletes outperform fit athletes.

- This strength system is ideal for the endurance athlete that would like to improve their performance, take their strength training to the next level, and stay uninjured.

- It is also perfect for the former bodybuilder or powerlifter that is new to running and wants to really improve their running performance while maintaining their strength.

- It builds strength with tri-phasic methodologies and explosiveness with more plyometrics than other Transcend Endurance strength systems.

- It builds muscular endurance with the use of Wenning Warmups at the beginning of each workout, which is a time efficient way to warm up with circuit training while getting in productive training volume.

- Main strength movement = LUNGE, Main Accessory = HIP HINGE, Endurance = SQUAT.

- This program is designed to help you put on dense and lean muscle mass with movements that translate to improved running performance.

- It is an beginner to intermediate lifting program, with access to a good gym or a nice home gym necessary. However, I have run this system in my own training as an advanced athlete, and it was a game changer! (perfecting the basics is a valuable strategy).

- 12 weeks

- 3x days per week (also available in 2x and 4x days per week versions)

- 1x Upper Body and Core, 1x Lower Body and Core, 1x Plyometrics, Hips, and Upper Body

- Average length of each session: 45-60 minutes

- Pairs with all Transcend Endurance 5k Programs

- $40 on Training Peaks

- $30 as an excel file on Transcend-Endurance.com

The Run Strong Program is my favorite system to use with runners that don’t like to waste time in the weightroom and want to be as time efficient as possible. It is best for the athlete that is devoted to their running performance and wants their time in the gym to improve it. However, after a few months following the program, most are amazed that they can increase their body weight by gaining dense muscle mass while simultaneously improving their running performance! Access to a commercial gym or a good home gym is necessary to do all the exercises in the program, with barbells, dumbbells, kettlebells, bands, etc.

Training Peaks is an amazing software that allows you to sync the workouts to your Garmin. You will be led through the endurance workouts from your watch in real time and through the strength workouts (if you pair it with one of the Transcend Endurance Hybrid Strength Program) from the app on your phone with the ability to log your completed weight/reps/etc.

The Transcend Endurance Course will also be sent to you with this program. That educational guide will help you get to know me and what I believe in, gain a better understanding of the programming concepts, it will help you individualize and adjust the program to flexibly meet your specific needs, and it provides numerous practical application tips to implement the program well and get the most out of your recovery. There are 3.5 hours of audio recordings on all the slides that you can reference at your own pace. I was advised to sell this course for $500, but I wanted to help the most people possible and believe that everyone that buys one of my programs should have access to this information, not just my private coaching clients.