E.C.FIT Boulder Phase 4

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
P4 Workout ONE

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Workout ONE
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1 – Complete 2-3 Rounds of each group of movements

H, DB, SS, Goblet Squat, 4-6 reps
https://youtu.be/Jwb6F5H0F54

M, DB, DL, SA Bent over Row, 8-10 reps
https://youtu.be/OwaqJE3LOLk

BW, Low Plank Series 1 – use a small weight placed on low back

1. HOLD 30s – round 1
https://youtu.be/UGraVeshyNs

2. Alt Arm Reaches, 10-15 reps – round 2
https://youtu.be/vrJkje_X37o

**3. Alternate Leg Raises, 10-15 reps– round 3
https://youtu.be/EfQwesQD9ms

Circuit 2

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

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/CAdJ-bkgmuk

BW, SB, Bridge/Hamstring Series

1. SB Bridges, 10-15 reps – round 1
https://youtu.be/WJgJjKIgiZY

2. SB Bridge to Hamstring Curl, 10-15 reps – round 2
https://youtu.be/AHNRJtmef14

3. Hamstring Curl (Low Hips), 10-15 reps – round 3
https://youtu.be/ILNyyZ_MQDI

Sample Day 13
0:45:00
P4 Workout TWO

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Circuits II – Complete 2-3 rounds of each group of movements

P4 Workout TWO
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1

H, Hex Bar Dead lift or DB Squat
https://youtu.be/yGlKzzO_cXw

H, Horizontal Cable, SA Standing Row
https://youtu.be/weYdj_4lAxs

Low Plank Series 2 – use small weight placed on low back - STABILITY

1. Alt Arm Reaches, 10 - 15 reps
https://youtu.be/vrJkje_X37o

2. Leg lift and Horizontal Hover, 5 - 7 each leg
https://youtu.be/aawo7aODLa8

3. Weight Shifts from Low Plank, 10 reps
https://youtu.be/uABgMJ_v88Y

Circuit 2

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

H, DB SB Alt Arm Chest Press
https://youtu.be/BbBwIUiZ9Ec

Side Plank Series I
1. HOLD 30s
https://youtu.be/J-T4trUWc9E

2. Side Plank Step Over, 10 on each side
https://youtu.be/pLqXEH6aAQY

3. Single Leg Abduction, 7 reps on each side
https://youtu.be/HWY_bmDj5dE

Sample Day 17
0:45:00
P4 Workout ONE

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Workout ONE
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1 – Complete 2-3 Rounds of each group of movements

H, DB, SS, Goblet Squat, 4-6 reps
https://youtu.be/Jwb6F5H0F54

M, DB, DL, SA Bent over Row, 8-10 reps
https://youtu.be/OwaqJE3LOLk

BW, Low Plank Series 1 – use a small weight placed on low back

1. HOLD 30s – round 1
https://youtu.be/UGraVeshyNs

2. Alt Arm Reaches, 10-15 reps – round 2
https://youtu.be/vrJkje_X37o

**3. Alternate Leg Raises, 10-15 reps– round 3
https://youtu.be/EfQwesQD9ms

Circuit 2

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

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/CAdJ-bkgmuk

BW, SB, Bridge/Hamstring Series

1. SB Bridges, 10-15 reps – round 1
https://youtu.be/WJgJjKIgiZY

2. SB Bridge to Hamstring Curl, 10-15 reps – round 2
https://youtu.be/AHNRJtmef14

3. Hamstring Curl (Low Hips), 10-15 reps – round 3
https://youtu.be/ILNyyZ_MQDI

Sample Day 20
0:45:00
P4 Workout TWO

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Circuits II – Complete 2-3 rounds of each group of movements

P4 Workout TWO
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1

H, Hex Bar Dead lift or DB Squat
https://youtu.be/yGlKzzO_cXw

H, Horizontal Cable, SA Standing Row
https://youtu.be/weYdj_4lAxs

Low Plank Series 2 – use small weight placed on low back - STABILITY

1. Alt Arm Reaches, 10 - 15 reps
https://youtu.be/vrJkje_X37o

2. Leg lift and Horizontal Hover, 5 - 7 each leg
https://youtu.be/aawo7aODLa8

3. Weight Shifts from Low Plank, 10 reps
https://youtu.be/uABgMJ_v88Y

Circuit 2

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

H, DB SB Alt Arm Chest Press
https://youtu.be/BbBwIUiZ9Ec

Side Plank Series I
1. HOLD 30s
https://youtu.be/J-T4trUWc9E

2. Side Plank Step Over, 10 on each side
https://youtu.be/pLqXEH6aAQY

3. Single Leg Abduction, 7 reps on each side
https://youtu.be/HWY_bmDj5dE

Sample Day 24
0:45:00
P4 Workout ONE

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Workout ONE
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1 – Complete 2-3 Rounds of each group of movements

H, DB, SS, Goblet Squat, 4-6 reps
https://youtu.be/Jwb6F5H0F54

M, DB, DL, SA Bent over Row, 8-10 reps
https://youtu.be/OwaqJE3LOLk

BW, Low Plank Series 1 – use a small weight placed on low back

1. HOLD 30s – round 1
https://youtu.be/UGraVeshyNs

2. Alt Arm Reaches, 10-15 reps – round 2
https://youtu.be/vrJkje_X37o

**3. Alternate Leg Raises, 10-15 reps– round 3
https://youtu.be/EfQwesQD9ms

Circuit 2

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

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/CAdJ-bkgmuk

BW, SB, Bridge/Hamstring Series

1. SB Bridges, 10-15 reps – round 1
https://youtu.be/WJgJjKIgiZY

2. SB Bridge to Hamstring Curl, 10-15 reps – round 2
https://youtu.be/AHNRJtmef14

3. Hamstring Curl (Low Hips), 10-15 reps – round 3
https://youtu.be/ILNyyZ_MQDI

Sample Day 27
0:45:00
P4 Workout TWO

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Circuits II – Complete 2-3 rounds of each group of movements

P4 Workout TWO
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1

H, Hex Bar Dead lift or DB Squat
https://youtu.be/yGlKzzO_cXw

H, Horizontal Cable, SA Standing Row
https://youtu.be/weYdj_4lAxs

Low Plank Series 2 – use small weight placed on low back - STABILITY

1. Alt Arm Reaches, 10 - 15 reps
https://youtu.be/vrJkje_X37o

2. Leg lift and Horizontal Hover, 5 - 7 each leg
https://youtu.be/aawo7aODLa8

3. Weight Shifts from Low Plank, 10 reps
https://youtu.be/uABgMJ_v88Y

Circuit 2

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

H, DB SB Alt Arm Chest Press
https://youtu.be/BbBwIUiZ9Ec

Side Plank Series I
1. HOLD 30s
https://youtu.be/J-T4trUWc9E

2. Side Plank Step Over, 10 on each side
https://youtu.be/pLqXEH6aAQY

3. Single Leg Abduction, 7 reps on each side
https://youtu.be/HWY_bmDj5dE

Sample Day 31
0:45:00
P4 Workout ONE

P4 FOAM ROLLER Series

Use the Phase 4 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

Band Walking
H, 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

Workout ONE
Complete 4-6 reps of ‘H’ Movements
Complete 8-10 reps of ‘M’ Movements
Complete 10-15 reps of ‘BW’ Movements

Circuit 1 – Complete 2-3 Rounds of each group of movements

H, DB, SS, Goblet Squat, 4-6 reps
https://youtu.be/Jwb6F5H0F54

M, DB, DL, SA Bent over Row, 8-10 reps
https://youtu.be/OwaqJE3LOLk

BW, Low Plank Series 1 – use a small weight placed on low back

1. HOLD 30s – round 1
https://youtu.be/UGraVeshyNs

2. Alt Arm Reaches, 10-15 reps – round 2
https://youtu.be/vrJkje_X37o

**3. Alternate Leg Raises, 10-15 reps– round 3
https://youtu.be/EfQwesQD9ms

Circuit 2

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

M, Horizontal Cable, SS, SA Chest Press
https://youtu.be/CAdJ-bkgmuk

BW, SB, Bridge/Hamstring Series

1. SB Bridges, 10-15 reps – round 1
https://youtu.be/WJgJjKIgiZY

2. SB Bridge to Hamstring Curl, 10-15 reps – round 2
https://youtu.be/AHNRJtmef14

3. Hamstring Curl (Low Hips), 10-15 reps – round 3
https://youtu.be/ILNyyZ_MQDI