Plan Snapshot

• Target Outcome: Improved trunk stability, postural endurance, and injury resilience
• Experience Level: General (Suitable for all levels; scalable loading throughout)
• Duration: 12 Weeks (Periodized: Movement Quality, Strength, Endurance-Specific)
• Structure: Training building blocks of 3+1 load/unload weeks
• Weekly Commitment: 3 to 5 Hours / Week
• Three to four sessions per week, each 45–60 minutes
• Delivered direct to your calendar via TrainingPeaks

Is This Plan For You? Endurance athletes do not lose form late in a race because they lack fitness. They lose it because the stabilising musculature fatigues first.

• Anti-Rotation and Anti-Extension Focus: Trained as resistance to unwanted movement, which is what the trunk actually does during running and cycling — not as flexion repetitions.
• Posterior Chain Development: Hip hinge patterns, glute and hamstring work that support running economy and pedalling efficiency.
• Single-Leg Control: Unilateral loading addresses the asymmetries that develop in every endurance athlete and frequently precede injury.
• Designed to Coexist: Sessions are scheduled and loaded to sit alongside your endurance training without compromising key sessions.

Structured Sessions, Logged and Tracked Powered by TrainingPeaks, every session arrives with exercises, sets, reps, tempo, and loading guidance.

• Mobile-Ready: Open the session on your phone in the gym and log each set as you go.
• Progressive Loading: Prescriptions advance week to week so the stimulus keeps pace with your adaptation.
• Zero Guesswork: Log on, view your session for the day, and execute.