E.C.FIT Boulder Phase 5
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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).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:12 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:12 hrs||0:45 hrs|