This programme is a 8 week, 7 days strength and conditioning programme for an endurance multi-sport athlete. The programme is aimed to improved muscle strength and movement strength. In this programme we will be also focusing on improving resilience of ligaments, tendons and facia and will be accommodated and supported with overall mobility work.

There is one main workout day and two work-in (recovery) days. The main workout should be done twice a week and there should be at least a 48h rest in between strength workouts.

Start with learning the exercises to the best way, keeping the focus on quality and not quantity.
The goal here is to get to about 7-8/10 of rate of perceived exertion (RPE, see link below for more information).
https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/