The Uphill Athlete Strength Endurance and Core Program
This is a four week progressive general fitness training program that was birthed out of a project we are working on with Bouldering Project. We have adapted the workouts so as to be done at home with no equipment necessary.
The two main focuses of this program are full body strength endurance, and core strength. This program is not designed to target maximal strength gains, which typically require the use of weights, or to beat you into the ground. It is thoughtfully designed to be simple, easy to use and to help you progress your fitness when you are not able to train in a gym.
You will have three workouts each week that will gradually increase in volume over three weeks and then taper on the fourth week. You may feel a repetitiveness throughout these plans. This is a good thing. Repetitiveness and gradual loading are the most critical components for any training program to be sustainable and effective.
If you are not able to do all three workouts within a week, that’s ok. Prioritize workouts one and two each week.
Make sure to take 36-48 hours of rest between workouts.
There are three different levels of this program: Level I, II, and III. The workouts and exercises within each level are largely the same, but the volume, intensity and complexity differs between the three.
- Choose level I if you have not recently been training regularly.
- Choose level II if you have good base fitness and train regularly.
- Choose level III if you are currently at a very high level of fitness. Each level builds off the previous.
At the top of each workout is a video playlist. This playlist contains videos that will guide you through each of the exercises in the workout from the warm up to the circuits to the cool down.
Each workout follows a circuit style format. Workouts one and two will each have a Circuit A, B, and C. Circuits A and B are go at your own pace for the given amount of rounds and repetitions. You should work continuously and rest as needed in Circuits A and B. Circuit C is a finisher round that is supposed to be done as fast as possible. Workout three will have two core circuits that are time interval based.
We hope this program helps you get through this unprecedented time, and we can’t wait to see you back in the gym. If you are unsure about where to start or have any questions about this program, please reach out to coach@uphillathlete.com.
