Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 23
Runner's Str/Power Workout 1
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
RGL2 Final 11 Endurance Athlete Program Day 23

Runner's Str/Power Workout 1

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session is designed to enhance strength and power for runners and triathletes.

Warm-Up Blocks

Fluid Dynamics Ankle and Hip 1
Horizontal Loading

Do this prep for the session to enhance mobility and space at the foot and ankle.

ULT
Ankle Rub + Scrub
Set Time
1 00:00:10 h:m:s
GPR
Foam Roll Inner Thigh
Set Time
1 00:00:30 h:m:s

SMUR Ankle and Hip
Horizontal Loading

Activation sequence for the ankle and hip. Let's turn it on and off!

LMT
ViPR PRO-Staggered Tilt to Knee Ward
Set Reps
1 5
LMT
Big Toe Corkscrew T-Squat Quick Release
Set Reps
1 5

Excitation Ankle and Hip
Horizontal Loading

Perform this block to excite the ankle and hip for power.

LLT
ViPR PRO Pre-Position, In-Out Fast Feet
Enhances single leg quickness and coordination while loaded
Set Time Rest
1 15s each h:m:s 15s (h:m:s)
Hip IR Quick Release
Set Reps
1 5

Stimulation: Eye Tracking 1
Horizontal Loading

Use this to prepare the oculomotorcortex!

LLT
Zig Zag Eye Tracking
Set Time
1 00:01:00 h:m:s
Reverse Lunge Eye Tracking
Set Time
1 00:01:00 h:m:s

Workout Blocks

4Q Power Acceleration 1
Horizontal Loading

Perform this session to enhance your acceleration.

Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
ULT
Unilateral Horizontal Skip
Develops acceleration and quickness at push off moving in the forward direction.
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
LLT
Low to High Skip
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
LMT
Rotational Slam
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)

4Q Posterior Leg Strength 1
Horizontal Loading

This is a strength program for the posterior side of the legs- Glutes, hamstrings, Calves

KB Deadlift
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
ULT
Hip Hinge Single Leg (SL)
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
Supine T-Lunge G2S
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)
3 6-8 60s (h:m:s)
Landmine 1A Side Deadlift
Set Reps Rest
1 6-8 60s (h:m:s)
2 6-8 60s (h:m:s)

Cool Down Blocks

Regeneration 1
Horizontal Loading

ULT
4 Cycle Kneeling Breathing
Set Time
1 00:02:00 h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 00:02:00 h:m:s