Wingman Strength: 12-Week Kettlebell Program
Twelve weeks, three sessions a week, about 50 to 58 minutes each. All you need is one kettlebell, one plyo box and a couple of resistance bands. It's built for endurance athletes who want stronger legs, sturdier tendons and more pop in their stride and pedal stroke, without living in a gym.
Glutes lead, everything else follows. The plan moves through three four-week phases:
Foundation (Weeks 1 to 4): positions, landing skills and tendon prep.
Strength (Weeks 5 to 8): heavy single-leg work and slow lowering that makes one bell feel twice as heavy.
Power and Transfer (Weeks 9 to 12): heavy lifts paired with jumps, so the strength actually shows up on race day.
Every session opens with the Wingman warm-up and has demo videos and coaching notes for every exercise. Weeks 4 and 8 are lighter so your body can absorb the work. You test six benchmarks in Week 1 and retest in Week 12, so you finish with hard proof of progress, not just sore glutes.
Fits around swim, bike and run training. Built by Ironman Certified Coach Stephan Weyers of Wingman Coaching.
By capitalising on the intersection between individual ability, the science of athletic performance and the latest technology, I work with each athlete to help them not only set, but also attain their personal sporting goals. Personal programmes are created for your unique level, fitness and available training time.
Weekly feedback is provided using Training Peaks, to design, deliver and adapt each athletes programme.
I coach athletes around the world - you only need a decent sports watch!