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Base Strength II

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Base Strength II

Author

Cascade Endurance

All plans by this Coach

Length

8 Weeks

Plan Description

This eight-week plan represents an excellent starting point for endurance athletes who are taking their first steps into structured strength training, or who's training has been devoid of strength for a period of 8+ months. It's designed to follow the Base Strength I plan, also available through Training Peaks.

The programmed days provide the strength workout along with a recovery workout. Additional training volume with aerobic and intensity sessions are determined on your own, or can be added by utilizing another of our Cascade Endurance training plans.

This plan can be done at home or a gym. For the exercises requiring a squat rack (back squat and deadlift), we offer alternatives where you can get creative with adding weight (use a backpack, kettlebells, or other heavy things you have around the house).

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Monday

Alison's Mobility Routine

00:10:00

Complete the mobility routine shown here:

https://www.youtube.com/watch?v=ixm3Bj239eU&feature=emb_logo

Details

Tuesday

Strength: General Strength III

01:00:00

Increasing the resistance and bulk movements.

WARMUP
1. 10min run/hike/bike at AeT
2. Star Touches: 2 full circles: https://youtu.be/_z9COm1Ul9A
3. Single-leg deadlift/Forward T: 3x10 each leg
https://youtu.be/NKVI6RkMARs

WORKOUT:
- CORE: 2 circuits
1. Front Plank: 45 seconds (from knees if needed): https://youtu.be/1dHf8nIkIwM
2. Push Ups: 2x 5 reps (from knees if needed)
3. 3-2 point hold: 2x 5sec hold (if possible): https://youtu.be/xKFuxXrkCJA
4. Kayaker (+10# to begin); 10 rotations
https://youtu.be/E5KMJR2hmZM
5. Hanging knee raise (parallel bars)
6. Windshield Wipers: 10 each side (bent knees if needed)

- GENERAL STRENGTH: 3x 12 reps (each leg, as relevant). Use enough weight to make each set challenging but doable.

1. Back squat: https://youtu.be/dd2JEuNz_S8

2. Pull-ups: 2 sets of 3-5 pull-ups; do 2 sets of 5 negatives if needed

3. Box step-ups: use the bar with weight (as needed), balanced on your shoulders.
https://youtu.be/MTPa-Of3iHY

4. Dips: Use a dip bar (feet off the ground); add weight via a weight vest or a belt with hanging plates.

5. Lateral Lunge: Add weight
https://www.youtube.com/watch?v=5E-ZnZKd7cw&feature=youtu.be

6. Romanian Deadlift: NOT single-leg; use a barbell.
https://youtu.be/LH0Y4JQiqUI

Details

Recovery workout

00:30:00

This can be a run, bike, ski, swim, etc. Effort should be quite low - below Aerobic Threshold - and the focus should be on easy movement for the muscles after the strength session.

Details

Wednesday

Alison's Mobility Routine

00:10:00

Complete the mobility routine shown here:

https://www.youtube.com/watch?v=ixm3Bj239eU&feature=emb_logo

Details

Thursday

Hip Strengthening - "7-Way Hips"

00:10:00

Follow the video directions below for a concise hip-strengthening routine:

7-way Hips: https://www.youtube.com/watch?v=lwP2U5fqjD0

Details

Friday

Core Endurance

00:30:00

Quick 'n dirty:

WARMUP:
- 10min easy stretching, range-of-motion drills (arm/leg swings, light hops warmup)

CORE:
2 circuits of the following
For each exercise, 1min on, :30sec off
If you can't do an entire minute of reps, try to rest in an "active" position, such as a high plank for the push-ups or a straight-arm hang for the leg raises

- Front plank
- Push ups
- V-ups (like a sit-up, but draw your knees to your chest at the same time)
- Kayakers w/ weight
- Super push-ups
- Hanging leg or knee raise (bent or straight arms)
- Windshield wipers
- Mountain climbers
- Side plank
- Bird dog

Details

Recovery workout

00:30:00

This can be a run, bike, ski, swim, etc. Effort should be quite low - below Aerobic Threshold - and the focus should be on easy movement for the muscles after the strength session.

Details

Saturday

Alison's Mobility Routine

00:10:00

Complete the mobility routine shown here:

https://www.youtube.com/watch?v=ixm3Bj239eU&feature=emb_logo

Details

Sunday

No Planned Workouts

No content

No detail

Wednesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Other x7	01:51:00	00:30:00
Strength x2	01:37:00	01:00:00

Workouts Per Week		Weekly Average	Longest Workout
Other		01:51:00	00:30:00
Strength		01:37:00	01:00:00

Training Load By Week

Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

View all Training Plans by this Coach

This plan includes a Free Basic TrainingPeaks Account.
Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
Track your performance with robust data tracking and detailed graphs.
Plan for your event in the TrainingPeaks calendar.
Track your weight, sleep, hours, fatigue and stress while you train.
Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

Author

Cascade Endurance

All plans by this Coach

Length

8 Weeks

$40.00

This plan includes a Free Basic TrainingPeaks Account.
Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
Track your performance with robust data tracking and detailed graphs.
Plan for your event in the TrainingPeaks calendar.
Track your weight, sleep, hours, fatigue and stress while you train.
Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$40.00 - Buy Now