ATHLETIC / 2 DAYS PER WEEK / ABOUT 32 MINUTES
Endurance sport strength
Two efficient days around running, cycling or hiking.
Keep lower-body strength in the week without crowding the hardest endurance work.
Your weekly sessions
SESSION 1 / Preserve leg strength alongside mileage or riding.
Endurance support / lower
Preserve leg strength alongside mileage or riding.
- Supported split squat — 2–3 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 2–3 × 8–12 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Single-leg calf raise — 2–3 × 8–12 controlled reps per side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / A lower-volume strength day around hard endurance sessions.
Endurance support / full body
A lower-volume strength day around hard endurance sessions.
- Goblet squat — 2–3 × 8–12 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- One-arm dumbbell row — 2–3 × 8–12 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Hip thrust — 2–3 × 8–12 controlled reps
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: choose loads that do not disrupt the next hard sport day. Weeks 3–8: add reps or load as the sport calendar permits.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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