E.C.FIT Boulder Phase 5

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
P5 Workout ONE

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout ONE
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

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

Band Walking - Round 2 -
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

M, Low Cable, SS, (R-R) SA Squat Row - https://youtu.be/OgJb6W8pURk

BW, Lateral Step and Reach – to foot, at chest height, overhead
https://youtu.be/ZSW1qCvooDk

M-H, DB/ViPR, SL Squat and Reach to 3 targets
ViPR
https://youtu.be/naT8WGFQ2kg
DB
https://youtu.be/6pEZFFK1L6I

M, DB, SL, SA, OHP with raised toe
https://youtu.be/bsM6kJcvDFo

H, DB, SL, DA RDL (Romanian Dead lift)
https://youtu.be/BXOPgRR_9Ug

M, DB, SL, SA, Reverse Fly – stay low
https://youtu.be/1jhNiDoiFIg

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

M, Horizontal Cable, SL, SA, RDL and Row
https://youtu.be/TRiHI0agpTA

Sample Day 13
0:45:00
P5 Workout TWO

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout TWO
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

Bridging Series (partial) - 10-15 reps

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

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

M - Hex Bar Dead Lift
https://youtu.be/yGlKzzO_cXw

M - DB, Alt Arm Bench Press (feet up on bench)
https://youtu.be/DA_UTVNYCXw

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

M, DB, SL, SA, Squat and Reach to 3 Targets
https://youtu.be/6pEZFFK1L6I

M-H, High to Low Cable, DA Lat Pull down
https://youtu.be/aCYANmymIKw

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

BW, High Plank Series - 12 reps

Alt Same Side Knee Drives Right Knee to Right Elbow and Left to Left
https://youtu.be/5ZG7jukLitc

Alt Rotational Knee Drives – Right Knee to Left Elbow and Left to Right
https://youtu.be/KeQ386QLNS0

Sample Day 17
0:45:00
P5 Workout ONE

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout ONE
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

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

Band Walking - Round 2 -
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

M, Low Cable, SS, (R-R) SA Squat Row - https://youtu.be/OgJb6W8pURk

BW, Lateral Step and Reach – to foot, at chest height, overhead
https://youtu.be/ZSW1qCvooDk

M-H, DB/ViPR, SL Squat and Reach to 3 targets
ViPR
https://youtu.be/naT8WGFQ2kg
DB
https://youtu.be/6pEZFFK1L6I

M, DB, SL, SA, OHP with raised toe
https://youtu.be/bsM6kJcvDFo

H, DB, SL, DA RDL (Romanian Dead lift)
https://youtu.be/BXOPgRR_9Ug

M, DB, SL, SA, Reverse Fly – stay low
https://youtu.be/1jhNiDoiFIg

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

M, Horizontal Cable, SL, SA, RDL and Row
https://youtu.be/TRiHI0agpTA

Sample Day 20
0:45:00
P5 Workout TWO

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout TWO
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

Bridging Series (partial) - 10-15 reps

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

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

M - Hex Bar Dead Lift
https://youtu.be/yGlKzzO_cXw

M - DB, Alt Arm Bench Press (feet up on bench)
https://youtu.be/DA_UTVNYCXw

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

M, DB, SL, SA, Squat and Reach to 3 Targets
https://youtu.be/6pEZFFK1L6I

M-H, High to Low Cable, DA Lat Pull down
https://youtu.be/aCYANmymIKw

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

BW, High Plank Series - 12 reps

Alt Same Side Knee Drives Right Knee to Right Elbow and Left to Left
https://youtu.be/5ZG7jukLitc

Alt Rotational Knee Drives – Right Knee to Left Elbow and Left to Right
https://youtu.be/KeQ386QLNS0

Sample Day 24
0:45:00
P5 Workout ONE

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout ONE
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

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

Band Walking - Round 2 -
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

M, Low Cable, SS, (R-R) SA Squat Row - https://youtu.be/OgJb6W8pURk

BW, Lateral Step and Reach – to foot, at chest height, overhead
https://youtu.be/ZSW1qCvooDk

M-H, DB/ViPR, SL Squat and Reach to 3 targets
ViPR
https://youtu.be/naT8WGFQ2kg
DB
https://youtu.be/6pEZFFK1L6I

M, DB, SL, SA, OHP with raised toe
https://youtu.be/bsM6kJcvDFo

H, DB, SL, DA RDL (Romanian Dead lift)
https://youtu.be/BXOPgRR_9Ug

M, DB, SL, SA, Reverse Fly – stay low
https://youtu.be/1jhNiDoiFIg

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

M, Horizontal Cable, SL, SA, RDL and Row
https://youtu.be/TRiHI0agpTA

Sample Day 27
0:45:00
P5 Workout TWO

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout TWO
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

Bridging Series (partial) - 10-15 reps

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

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

M - Hex Bar Dead Lift
https://youtu.be/yGlKzzO_cXw

M - DB, Alt Arm Bench Press (feet up on bench)
https://youtu.be/DA_UTVNYCXw

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

M, DB, SL, SA, Squat and Reach to 3 Targets
https://youtu.be/6pEZFFK1L6I

M-H, High to Low Cable, DA Lat Pull down
https://youtu.be/aCYANmymIKw

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

BW, High Plank Series - 12 reps

Alt Same Side Knee Drives Right Knee to Right Elbow and Left to Left
https://youtu.be/5ZG7jukLitc

Alt Rotational Knee Drives – Right Knee to Left Elbow and Left to Right
https://youtu.be/KeQ386QLNS0

Sample Day 31
0:45:00
P5 Workout ONE

P5 FOAM ROLLER Series

Use the Phase 5 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

P5 Workout ONE
Complete 2-3 Sets and 4-8 Repetitions of each movement. Rest periods are about 1 minute but can be slightly longer, if needed. You should NOT feel a cardiovascular challenge in P5 workouts.

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

Band Walking - Round 2 -
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

M, Low Cable, SS, (R-R) SA Squat Row - https://youtu.be/OgJb6W8pURk

BW, Lateral Step and Reach – to foot, at chest height, overhead
https://youtu.be/ZSW1qCvooDk

M-H, DB/ViPR, SL Squat and Reach to 3 targets
ViPR
https://youtu.be/naT8WGFQ2kg
DB
https://youtu.be/6pEZFFK1L6I

M, DB, SL, SA, OHP with raised toe
https://youtu.be/bsM6kJcvDFo

H, DB, SL, DA RDL (Romanian Dead lift)
https://youtu.be/BXOPgRR_9Ug

M, DB, SL, SA, Reverse Fly – stay low
https://youtu.be/1jhNiDoiFIg

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

M, Horizontal Cable, SL, SA, RDL and Row
https://youtu.be/TRiHI0agpTA