E.C.FIT Boulder Phase 3

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
P3 - Workout One

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout ONE
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

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

M-H, DB, Alternate Arms Bench Press
https://youtu.be/-elexJ9hhMg

H, High Cable, SA Lat Pulldown
https://youtu.be/bECHPOyibLI

M-H, DB, SA Back Lunge
https://youtu.be/hzrjRQf8wuA

H, Horizontal Cable, DA Seated Row
https://youtu.be/EwvJ58nZV34

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/3dHy5BxhNCo

M, DB SL SA Reverse Fly – stand right/fly left
https://youtu.be/1jhNiDoiFIg

Sample Day 13
0:45:00
P3 - Workout Two

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout TWO
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

M-H, Low Cable, SS, SA Squat and Row
https://youtu.be/UvGG8dHk7o8

M-H, High Cable, HK, SA Lat Pulldown
https://youtu.be/1PKPD8TW1U4

M, DB, SL, SA, OHP – raise the toe of the stand foot
https://youtu.be/LbJLRMlWy5E

H, DB, DA, Step Up
https://youtu.be/5ktXV4WJQbI

H, DB, DA, Straight Leg Deadlift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, SA Bent over Reverse Fly with Balance Board – small toe lower than big toe
https://youtu.be/8KTnOJ9aD-Y

Sample Day 17
0:45:00
P3 - Workout One

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout ONE
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

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

M-H, DB, Alternate Arms Bench Press
https://youtu.be/-elexJ9hhMg

H, High Cable, SA Lat Pulldown
https://youtu.be/bECHPOyibLI

M-H, DB, SA Back Lunge
https://youtu.be/hzrjRQf8wuA

H, Horizontal Cable, DA Seated Row
https://youtu.be/EwvJ58nZV34

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/3dHy5BxhNCo

M, DB SL SA Reverse Fly – stand right/fly left
https://youtu.be/1jhNiDoiFIg

Sample Day 20
0:45:00
P3 - Workout Two

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout TWO
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

M-H, Low Cable, SS, SA Squat and Row
https://youtu.be/UvGG8dHk7o8

M-H, High Cable, HK, SA Lat Pulldown
https://youtu.be/1PKPD8TW1U4

M, DB, SL, SA, OHP – raise the toe of the stand foot
https://youtu.be/LbJLRMlWy5E

H, DB, DA, Step Up
https://youtu.be/5ktXV4WJQbI

H, DB, DA, Straight Leg Deadlift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, SA Bent over Reverse Fly with Balance Board – small toe lower than big toe
https://youtu.be/8KTnOJ9aD-Y

Sample Day 24
0:45:00
P3 - Workout One

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout ONE
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

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

M-H, DB, Alternate Arms Bench Press
https://youtu.be/-elexJ9hhMg

H, High Cable, SA Lat Pulldown
https://youtu.be/bECHPOyibLI

M-H, DB, SA Back Lunge
https://youtu.be/hzrjRQf8wuA

H, Horizontal Cable, DA Seated Row
https://youtu.be/EwvJ58nZV34

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/3dHy5BxhNCo

M, DB SL SA Reverse Fly – stand right/fly left
https://youtu.be/1jhNiDoiFIg

Sample Day 27
0:45:00
P3 - Workout Two

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout TWO
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

M-H, Low Cable, SS, SA Squat and Row
https://youtu.be/UvGG8dHk7o8

M-H, High Cable, HK, SA Lat Pulldown
https://youtu.be/1PKPD8TW1U4

M, DB, SL, SA, OHP – raise the toe of the stand foot
https://youtu.be/LbJLRMlWy5E

H, DB, DA, Step Up
https://youtu.be/5ktXV4WJQbI

H, DB, DA, Straight Leg Deadlift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, SA Bent over Reverse Fly with Balance Board – small toe lower than big toe
https://youtu.be/8KTnOJ9aD-Y

Sample Day 31
0:45:00
P3 - Workout One

P3 FOAM ROLLER Series

Use the Phase 3 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

P3 Mobility - 7 reps each side

Anterior step with DA overhead reach - https://youtu.be/fpq49n-kRFg

Lateral Step and reach back the way you came https://youtu.be/w_peIminYvc

Step behind – Lateral Step - https://youtu.be/Yrr2XHiKcuM

P3 Activation

Bridge Series - 10 reps

DL Bridges
https://youtu.be/4sogldG62_w

SL Bridges
https://youtu.be/4RalYkLYQ2U

Rotational Bridges
https://youtu.be/giJpj5lobY0

Agility Ladder - 2 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

P3 Workout ONE
Complete 3 sets and 4-6 reps of all movements listed as M-H (Moderate to Heavy) or H (Heavy). Rest periods for these movements should be approx 2 minutes. You know the load is truly HEAVY if you really need the 2 minutes of rest. It may take a few times through this program to be able to challenge yourself in this way.

All other movements should be 2 sets of 8 reps with about 1 minute of rest

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

M-H, DB, Alternate Arms Bench Press
https://youtu.be/-elexJ9hhMg

H, High Cable, SA Lat Pulldown
https://youtu.be/bECHPOyibLI

M-H, DB, SA Back Lunge
https://youtu.be/hzrjRQf8wuA

H, Horizontal Cable, DA Seated Row
https://youtu.be/EwvJ58nZV34

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/3dHy5BxhNCo

M, DB SL SA Reverse Fly – stand right/fly left
https://youtu.be/1jhNiDoiFIg