E.C.FIT Boulder Off Season: Strength and Stability

Author

Erin Carson

Length

9 Weeks

Typical Week

2 Strength

Plan Specs

triathlon

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Off Season: Strength and Stability

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:30

Back to Plan Details

Sample Day 1

0:45:00
Off Season: Stability and Endurance P1

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Reach x 10 each side
https://youtu.be/UAksnjbwQyw

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Single Arm Split Stance Cable Row 2 x 15 each side
https://youtu.be/RUNQeVyBuug

Medium Weight Step Up 2 x 15 each side
https://youtu.be/mvqIBylU6rI

Medium Weight Single Arm Cable Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 4

0:45:00
Off Season: Stability and Endurance P1

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Reach x 10 each side
https://youtu.be/UAksnjbwQyw

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Single Arm Split Stance Cable Row 2 x 15 each side
https://youtu.be/RUNQeVyBuug

Medium Weight Step Up 2 x 15 each side
https://youtu.be/mvqIBylU6rI

Medium Weight Single Arm Cable Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 8

0:45:00
Off Season: Stability and Endurance P1

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Reach x 10 each side
https://youtu.be/UAksnjbwQyw

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Single Arm Split Stance Cable Row 2 x 15 each side
https://youtu.be/RUNQeVyBuug

Medium Weight Step Up 2 x 15 each side
https://youtu.be/mvqIBylU6rI

Medium Weight Single Arm Cable Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 11

0:45:00
Off Season: Stability and Endurance P1

Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4

Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA

Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A

Body Weight Lateral Lunge with Reach x 10 each side
https://youtu.be/UAksnjbwQyw

Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c

Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs

Medium Weight Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI

Medium Weight Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog

Medium Weight Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE

Medium Weight Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE

Medium Weight Single Arm Split Stance Cable Row 2 x 15 each side
https://youtu.be/RUNQeVyBuug

Medium Weight Step Up 2 x 15 each side
https://youtu.be/mvqIBylU6rI

Medium Weight Single Arm Cable Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo

Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A

Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY

Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI

Sample Day 15

0:45:00
Off Season: Agility and Strength P2

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 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

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34

Sample Day 18

0:45:00
Off Season: Agility and Strength P2

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 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

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34

Sample Day 22

0:45:00
Off Season: Agility and Strength P2

Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc

Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw

Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw

Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q

Agility Ladder - 2 - 3 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

Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8

Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY

Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI

Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk

Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc

Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw

Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM

Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34

E.C.FIT Boulder Off Season: Strength and Stability

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