Program Information: Endurance Companion

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200-500

Bodyweight, Dumbbells

Advanced, Intermediate

The Endurance Companion is designed to be the perfect complement to your running, cycling, swimming, or triathlon training. To become faster and stronger, while staying healthy, endurance athletes need more than just the standard endurance training.

This training program provides athletes with a more rounded fitness approach to improve their speed, strength, stability and resistance to injury—which ultimately will improve their overall performance.

This endurance athlete training program is scientifically designed for intermediate through advanced trainees.

Don't just train hard. Train smart.

- Boost speed and performance by improving strength and functional lean muscle
- Avoid injuries and restore muscular imbalances
- Prevent muscle atrophy
- Enhance balance, stability, flexibility, and mobility

INSTRUCTIONS:
Start with Day 1 and progress chronologically through the plan. This flexible calendar is designed to be added to your existing edurance training protocols. You may customize the program as needed to coincide with your endurance training.

You’re also encouraged to adjust the individual routines to your specific needs. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.

REST DAYS:
The work and rest days may be moved around to adapt to your schedule.

EQUIPMENT:
The endurance athlete's training program requires a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 5lbs - 20lbs (2kg - 10kg) per dumbbell.

You may also want an exercise mat for comfort.