Endurance and Explosion

My name is Jacob and I have worked with many types of populations helping them achieve their goals. Whether that be athletes, general population, or high-risk clinical patients, I have seen extreme progress in every individual I work with. I have a Bachelor of Science degree in exercise science and a Masters of Science degree in Clinical Exercise Physiology. I am ACSM-CEP certified and work in cardiopulmonary rehabilitation and athletic enhancement.

For a couple years now, I have had trouble trying to balance both running and strength training effectively. From years of experimenting and programming, I feel like I have found the perfect solution. For this program, it will run for 3 weeks + 1 week of finding 1RM or dealoading. Following each lift (or prior to the lift), you have the option to cross train with a 20-30 minute row, assault bike, or ski.

**Endurance and Explosion** is a dynamic 3-week program designed to enhance your strength and explosive power through a combination of high-intensity lifts, single joint movements with tempo, and core stabilization exercises. This program is perfect for the endurance athlete, as you can incorporate your own days of your specific endurance sport. For any questions: email me at Jacob.dix00@gmail.com

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Week 1

Week 2

Week 3

Push Press (Barbell)

Bench Press (Barbell)

Upper Focus

Hang Clean

Trap Bar Deadlift

Posterior Chain Focus

Power Clean

Squat (Barbell)

Reverse Lunge (Dumbbell)

Seated Calf Raise

Landmine Twist

Lower Focus

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