Max Strength
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These workouts are designed to for LIFTING HEAVY with endurance training (however, anyone can benefit from them). Max strength lifts for endurance athletes are different in that the goal of effort is RPE 8 on a scale of 1-10. Meaning that when you are done with the workout, you should NOT feel trashed. Do this workout AFTER your key run or bike session so that you can push hard and hopefully go easy or rest the next day. It is highly recommended that you complete a hypertrophy phase before doing max strength lifts to prepare you body to lift heavy. You can do this with dumbbells and/or a bar.
PROGRESSION:
Each week, go UP in weights if possible. This may mean that your reps will drop. As long as you stay in the 3-6 range, you are good!
This may look something like this:
Week 1: 3 sets of 5 reps
Week 2: 3 sets of 5 reps,
Week 3: 3 sets of 5,4,4 reps
Week 4: 3 sets of 5,4,3 reps
For questions, send me a message.
Enjoy!
Goal:
Strength
Strength
Sports, Running
4 weeks program
Level:
All Levels
All Levels
Goal:
Strength
Strength
Sports, Running
4 weeks program
Level:
All Levels
All Levels
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Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
Love this app!!! Every workout has a purpose and helps me to get closer to my goals!
Carrie
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About Patty Pittman
Strength & Endurance Coach
Patty is a 3x Ironman and ultra runner with 19 years of experience training athletes. She began her fitness journey as a hockey player and learned quickly, as the only girl in a boys league, that strength work was vital to her success as an athlete. This began her long journey of lifting.
Patty studied Kinesiology in college, is a Certified Personal Trainer (CPT), Performance Exercise Specialist (PES), as well as a Certified Nutritionist through the National Academy of Sports Medicine. She is also a USA Triathlon Level 1 Coach and UESCA Triathlon Coach.
Patty has been helping guide other's towards their fitness and performance goals since 2004 as a strength and endurance coach.
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