15 Week Endurance Strength Program: Your Roadmap to Strength, Stability & Power

This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.

Sample Day 1
Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

Sample Day 3
Run Phase 1

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side

Sample Day 5
Swim Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x

Sample Day 8
Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

Sample Day 10
Run Phase 1

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side

Sample Day 12
Swim Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x

Sample Day 15
Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.