E.C.FIT Boulder 9 Week 70.3 Training Program

Average Weekly Training Hours 01:30
Training Load By Week
Average Weekly Training Hours 01:30
Training Load By Week

The ECFIT 70.3 Strength Plan is designed to enhance muscle balance, enhance core stability and build strength.

NINE WEEK Plan designed to be completed as follows:

Initial 6 Weeks

P1 – W1 Complete 4-5 workouts within 2 weeks

P2 – W1 Complete 4-5 workouts within 2 weeks

P3 – W1 Complete 4-5 workouts within 2 weeks

Next 3 Weeks

P1 – W1 – Complete 2-3 Workouts within the week

P2 – W1 – Complete 2-3 Workouts within the week

P3 – W1 – Comlpete 2-3 Workouts within the week

Sample Day 1
0:45:00
70.3 Training Program P1 – W1 Stability and Endurance (2-3 Sets of 10-15 reps)

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ

Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk

Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 4
0:45:00
70.3 Training Program P1 – W1 Stability and Endurance (2-3 Sets of 10-15 reps)

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ

Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk

Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 8
0:45:00
70.3 Training Program P1 – W1 Stability and Endurance (2-3 Sets of 10-15 reps)

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ

Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk

Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 11
0:45:00
70.3 Training Program P1 – W1 Stability and Endurance (2-3 Sets of 10-15 reps)

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ

Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk

Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 15
0:45:00
70.3 Training Program P2 – W1 Agility and Strength

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 times through each combination

Front stepping two in - https://youtu.be/RziO6DiunWg

Side stepping two in - https://youtu.be/yplAL2K8UU4

In – In, out – out - https://youtu.be/ZWfU_J8l_G0

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34

Sample Day 18
0:45:00
70.3 Training Program P2 – W1 Agility and Strength

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 times through each combination

Front stepping two in - https://youtu.be/RziO6DiunWg

Side stepping two in - https://youtu.be/yplAL2K8UU4

In – In, out – out - https://youtu.be/ZWfU_J8l_G0

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34

Sample Day 22
0:45:00
70.3 Training Program P2 – W1 Agility and Strength

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 times through each combination

Front stepping two in - https://youtu.be/RziO6DiunWg

Side stepping two in - https://youtu.be/yplAL2K8UU4

In – In, out – out - https://youtu.be/ZWfU_J8l_G0

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34