E.C.FIT Boulder P1 - P5 Bundle Package

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 1 (P1) – MOBILITY and SPECIFIC STRENGTH ENDURANCE - Workout ONE

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout ONE

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, Low Cable, PS, DA Squat and Row
https://youtu.be/j99_qM68vhs

M, DB, DA, DL, Dead lift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, DA OHP
https://youtu.be/AkM_IBShSlk

M, DB DA, Lateral Step and Reach to Knee
https://youtu.be/A7ZpslOQT6w

BW, SL Superman
https://youtu.be/wbrvxguY88s

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

M, DB, DA, Bench Chest Press – feet on bench
https://youtu.be/-DXKrFe0xQc

Sample Day 13
0:45:00
P1 Workout TWO

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout TWO

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, DB/ViPR Squat – heels raised
ViPR
https://youtu.be/754hOm-aTJI
DB
https://youtu.be/Gjpw6E3oM30

M, DB, DA, Bench Press
https://youtu.be/-DXKrFe0xQc

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

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

M, DB, DA Lateral Step and Reach to knee with Over Head Press (OHP) and SL balance
https://youtu.be/8vzNc-XHN_I

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

M, DB, DA Back Lunge
https://youtu.be/-fMYOZIL6ac

Sample Day 17
0:45:00
Phase 1 (P1) – MOBILITY and SPECIFIC STRENGTH ENDURANCE - Workout ONE

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout ONE

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, Low Cable, PS, DA Squat and Row
https://youtu.be/j99_qM68vhs

M, DB, DA, DL, Dead lift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, DA OHP
https://youtu.be/AkM_IBShSlk

M, DB DA, Lateral Step and Reach to Knee
https://youtu.be/A7ZpslOQT6w

BW, SL Superman
https://youtu.be/wbrvxguY88s

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

M, DB, DA, Bench Chest Press – feet on bench
https://youtu.be/-DXKrFe0xQc

Sample Day 20
0:45:00
P1 Workout TWO

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout TWO

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, DB/ViPR Squat – heels raised
ViPR
https://youtu.be/754hOm-aTJI
DB
https://youtu.be/Gjpw6E3oM30

M, DB, DA, Bench Press
https://youtu.be/-DXKrFe0xQc

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

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

M, DB, DA Lateral Step and Reach to knee with Over Head Press (OHP) and SL balance
https://youtu.be/8vzNc-XHN_I

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

M, DB, DA Back Lunge
https://youtu.be/-fMYOZIL6ac

Sample Day 24
0:45:00
Phase 1 (P1) – MOBILITY and SPECIFIC STRENGTH ENDURANCE - Workout ONE

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout ONE

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, Low Cable, PS, DA Squat and Row
https://youtu.be/j99_qM68vhs

M, DB, DA, DL, Dead lift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, DA OHP
https://youtu.be/AkM_IBShSlk

M, DB DA, Lateral Step and Reach to Knee
https://youtu.be/A7ZpslOQT6w

BW, SL Superman
https://youtu.be/wbrvxguY88s

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

M, DB, DA, Bench Chest Press – feet on bench
https://youtu.be/-DXKrFe0xQc

Sample Day 27
0:45:00
P1 Workout TWO

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout TWO

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, DB/ViPR Squat – heels raised
ViPR
https://youtu.be/754hOm-aTJI
DB
https://youtu.be/Gjpw6E3oM30

M, DB, DA, Bench Press
https://youtu.be/-DXKrFe0xQc

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

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

M, DB, DA Lateral Step and Reach to knee with Over Head Press (OHP) and SL balance
https://youtu.be/8vzNc-XHN_I

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

M, DB, DA Back Lunge
https://youtu.be/-fMYOZIL6ac

Sample Day 31
0:45:00
Phase 1 (P1) – MOBILITY and SPECIFIC STRENGTH ENDURANCE - Workout ONE

P1 FOAM ROLLER Series

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

P1 MOBILITY Series

Anterior / Lateral Foot Reaches with Rhythm - 15 reps each direction each leg
https://youtu.be/-1H5RSlrO7k

Hip To Wall - 7 reps each side
https://youtu.be/Rq5oJ-VM9Mg

L, Horizontal Cable, SA Step and Row - 2 sets, 8 reps each side
https://youtu.be/BlDaUChmGck

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

Lateral Band Walking
https://youtu.be/fort3732SnA

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

P1 Workout ONE

2 Sets of each movement with 12-15 reps – Rest periods are approx 30-45 seconds

M, Low Cable, PS, DA Squat and Row
https://youtu.be/j99_qM68vhs

M, DB, DA, DL, Dead lift
https://youtu.be/OqgWSozB0Ds

M, DB, SL, DA OHP
https://youtu.be/AkM_IBShSlk

M, DB DA, Lateral Step and Reach to Knee
https://youtu.be/A7ZpslOQT6w

BW, SL Superman
https://youtu.be/wbrvxguY88s

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

M, DB, DA, Bench Chest Press – feet on bench
https://youtu.be/-DXKrFe0xQc