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Run strong
Strength training  

Run- Strong is a periodized program developed weekly to supplement your endurance training and ultimately change your approach to achieving higher levels of performance within triathlon and cycling training. This 2 day/week program will include exercises to develop strength, power, speed and hypertrophy at the appropriate time of the year to optimize performance. Prehab, injury reduction, and corrective exercises/ drills are a large emphasis to keep you training and at the highest level.

RUn-Strong overview

  • Weekly programming you can log and follow online or through the Final Surge app

  • Videos and descriptions for exercises on our program

  • Access to our (3) 12-minute warm-ups to complete prior to a swim, bike, or run workout

  • Access to our YouTube channel for instructional and educational videos

  • Educational resources regularly update to our "Resources" section

  • Access to our group message board to communicate with other members

  • Ask questions

  • Post your success stories

  • Direct messaging with our coaches

  • Ask strength program or endurance related questions

  • Post videos or images for feedback on technique

Run Strong Outline

This program is 3 days/week (2 strength workouts & 1 optional mobility/technique workouts)

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  • Weekly Schedule:

    • Day 1 (Tuesday): Strength with squat & lunge focus

    • Day 2 (Thursday): Strength with hinge & pull focus

    • Day 3 (Saturday): Recovery, mobility, drills, & technique focus

  • Strength training:

    • 2 times/week (progressions and regression chart for each exercise in "resources")

    • Periodized program to include off-season, in-season, and pre-season strength training

  • Mobility/ technique drills (optional)

    • 1 time/week with a focus on drills and exercises to improve biomechanics and technique for your swim, bike, run

    • Soft tissue and recovery techniques to reduce fatigue, eliminate pain, and improve biomechanics

    • 12-minute movement prep/warm-up each provided for swim/ bike/ run training sessions

    • Option 1 and 2 for each session depending on weightlifting experience and level

***No portion of this guide or of CTG’s Run Strong program may be reproduced or redistributed
without the written consent of Change The Game Endurance, LLC***

DISCLAIMER: This program is not a substitute for specific individualized medical advice by a healthcare provider.
Seek out a thorough assessment by a local provider if you are currently experiencing pain or an injury. This
program does not guarantee injury prevention, as injury can be caused by a variety of factors,
including trauma, accidents, impact, and extreme increases in training intensity. Follow this program

at your own risk.