E.C.FIT Boulder Phase 2

Average Weekly Training Hours 01:12
Training Load By Week
Average Weekly Training Hours 01:12
Training Load By Week

ECFIT Boulder: First Edition Strength for Endurance Athletes. The First Edition Strength for Endurance Athletes has been developed to align with most 10-20 week training programs with the outcome of a designated ‘A’ RACE. Through FIVE PHASES of gym sessions you will journey from MOBILITY – ACTIVATION - STABILITY – STRENGTH and AGILITY. A specific POWER Protocol will be available following 4 weeks of consistent gym sessions to ensure your safety and overall adherence to the program. To customize the ECFIT Boulder Strength Program first identify your race date and then decide the appropriate length of each phase. The program was written to accommodate a 20 week progressive endurance training program with each phase lasting 4 weeks but can be modified by decreasing the time in each phase to 2 weeks each. This will also allow for customization throughout the entire competitive season. Your strength training plan is meant to supplement your swimming, biking, and running. Sessions are best performed directly after a hard session on the bike or run. The timing of the session is important so you do not interrupt your body's recovery process. Preferably sessions will have two "rest days" in-between (ie: Wednesday/Saturday).

Sample Day 10
0:45:00
Phase 2 (P2) – MOBILITY / STABILITY - Workout ONE

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout ONE
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

L-M, DB, SA Lateral Step and Reach to Knee with OHP and SL balance
https://youtu.be/hoVPJQuYHj0

M, Cable, SS, DA, Squat and Row
https://youtu.be/yVWiuwMm-k0

M, High Cable DA, Lat Pull down, Seated
https://youtu.be/aCYANmymIKw

M, DB, SL, DA, RDL with DA OHP
https://youtu.be/TcpygE-kAj0

M, DB, SL, DA, RDL and HOLD, Bent over Row
https://youtu.be/PBmbLpCeuU4

Sample Day 13
0:45:00
Phase 2 (P2) – Workout TWO

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout TWO
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

M, DB, SS, Goblet Squat
https://youtu.be/Jwb6F5H0F54

M, Horizontal Cable, SA, Step and Row
https://youtu.be/BlDaUChmGck

M, DB, SL, Alt. Arm, RDL
https://youtu.be/6aWb5YcS1xY

BW, Side Plank Series:

1. Hold for 30s each side
https://youtu.be/-QWyD-sfoHk

2. Hip Drop
https://youtu.be/GeRaGyLdkq0

3. Hip Hike
https://youtu.be/626bxUKORvY

M, DB, SB, DA Chest Press
https://youtu.be/9rLEu4HFCDk

L, DB, SS, DA Reverse Fly
https://youtu.be/6KKW7ZeconY

Sample Day 17
0:45:00
Phase 2 (P2) – MOBILITY / STABILITY - Workout ONE

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout ONE
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

L-M, DB, SA Lateral Step and Reach to Knee with OHP and SL balance
https://youtu.be/hoVPJQuYHj0

M, Cable, SS, DA, Squat and Row
https://youtu.be/yVWiuwMm-k0

M, High Cable DA, Lat Pull down, Seated
https://youtu.be/aCYANmymIKw

M, DB, SL, DA, RDL with DA OHP
https://youtu.be/TcpygE-kAj0

M, DB, SL, DA, RDL and HOLD, Bent over Row
https://youtu.be/PBmbLpCeuU4

Sample Day 20
0:45:00
Phase 2 (P2) – Workout TWO

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout TWO
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

M, DB, SS, Goblet Squat
https://youtu.be/Jwb6F5H0F54

M, Horizontal Cable, SA, Step and Row
https://youtu.be/BlDaUChmGck

M, DB, SL, Alt. Arm, RDL
https://youtu.be/6aWb5YcS1xY

BW, Side Plank Series:

1. Hold for 30s each side
https://youtu.be/-QWyD-sfoHk

2. Hip Drop
https://youtu.be/GeRaGyLdkq0

3. Hip Hike
https://youtu.be/626bxUKORvY

M, DB, SB, DA Chest Press
https://youtu.be/9rLEu4HFCDk

L, DB, SS, DA Reverse Fly
https://youtu.be/6KKW7ZeconY

Sample Day 24
0:45:00
Phase 2 (P2) – MOBILITY / STABILITY - Workout ONE

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout ONE
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

L-M, DB, SA Lateral Step and Reach to Knee with OHP and SL balance
https://youtu.be/hoVPJQuYHj0

M, Cable, SS, DA, Squat and Row
https://youtu.be/yVWiuwMm-k0

M, High Cable DA, Lat Pull down, Seated
https://youtu.be/aCYANmymIKw

M, DB, SL, DA, RDL with DA OHP
https://youtu.be/TcpygE-kAj0

M, DB, SL, DA, RDL and HOLD, Bent over Row
https://youtu.be/PBmbLpCeuU4

Sample Day 27
0:45:00
Phase 2 (P2) – Workout TWO

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout TWO
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

M, DB, SS, Goblet Squat
https://youtu.be/Jwb6F5H0F54

M, Horizontal Cable, SA, Step and Row
https://youtu.be/BlDaUChmGck

M, DB, SL, Alt. Arm, RDL
https://youtu.be/6aWb5YcS1xY

BW, Side Plank Series:

1. Hold for 30s each side
https://youtu.be/-QWyD-sfoHk

2. Hip Drop
https://youtu.be/GeRaGyLdkq0

3. Hip Hike
https://youtu.be/626bxUKORvY

M, DB, SB, DA Chest Press
https://youtu.be/9rLEu4HFCDk

L, DB, SS, DA Reverse Fly
https://youtu.be/6KKW7ZeconY

Sample Day 31
0:45:00
Phase 2 (P2) – MOBILITY / STABILITY - Workout ONE

P2 FOAM ROLLER Series

Use the Phase 2 Foam Roller Series routine and seek out other areas that show as “spicy” when the roller passes over the area. A little extra rolling above and below the site may help to release adhesions.

Front Side of the Body:

Ankles
https://youtu.be/IZQ80VEiRLA

Upper Quads (Hip Flexor)
https://youtu.be/1VmE0t6OGrE

Rib Cage
https://youtu.be/MxnGiGiLqak

Back Side of the Body:

Lower Leg
https://youtu.be/3EMpqHPYNeM

Hips (Glutes)
https://youtu.be/XIl6DnlT_k0

Upper Back
https://youtu.be/oTPsu0LIjgk

P2 MOBILITY Series

Use the Foam Roller as a modality for mobility - 7 reps each side

SS, DL Low to High (over shoulder) Rotation – both sides
https://youtu.be/FhX21f_LyOo

DL, Roller over head side to side – let hips move in opposition
https://youtu.be/rJnVl2XzhAU

Anterior Step and Rotate FR over shoulder – R side, L side
https://youtu.be/WTTYsXhShdA

Lateral Step and Horizontal Rotation at Chest height
https://youtu.be/8GS1YPTutoo

Band Walking
M, Band at ankle height
3 steps, In each direction, 3x

Lateral Band Walking
https://youtu.be/YTYzIEtQjRs

Forward / Backward Band Walking
https://youtu.be/SJBsU-ckJ9w

P2 - Workout ONE
2 sets of each movement with 10-12 reps – Rest periods are no longer than 1m

L-M, DB, SA Lateral Step and Reach to Knee with OHP and SL balance
https://youtu.be/hoVPJQuYHj0

M, Cable, SS, DA, Squat and Row
https://youtu.be/yVWiuwMm-k0

M, High Cable DA, Lat Pull down, Seated
https://youtu.be/aCYANmymIKw

M, DB, SL, DA, RDL with DA OHP
https://youtu.be/TcpygE-kAj0

M, DB, SL, DA, RDL and HOLD, Bent over Row
https://youtu.be/PBmbLpCeuU4