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 our Change The Game 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)
Weekly Schedule:
- Day 1 (Monday) : Strength with run, bike, squat, & lunge focus
- Day 2 (Wednesday) : Strength with run, swim, & hinge focus
- Day 3 (Saturday) : Recovery, mobility, drills, & technique focus
Strength Training:
- 2 times/week with progressions, regressions, and substitutions for equipment
- 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
***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 programat your own risk.
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Mon-Thu
8 am to 6 pm
Friday
8 am to 4 pm