Gym work
for your sport.
Free strength programs for runners, cyclists, climbers and team sports, on two to four days.
Programs by sport
Programs by sport
9 programs
No programs match. Try a different search or category.
Your sport stays first
See where gym days fall beside your sport, so the lifting fits around what matters most.
Open this programDAY 1 - MON - FINGERS AND PULL
- Hangboard Max Hang4×10 · RPE 7
- Weighted Pull-Up4×5 · RPE 7
- Front Lever Tuck Hold3×8 · RPE 7
- Push-Up3×10 · RPE 6.5
- Reverse Wrist Curl2×15 · RPE 6.5
DAY 2 - WED - LEGS AND ANTAGONISTS
- Goblet Squat3×8 · RPE 6.5
- Single-Leg Romanian Deadlift3×8 · RPE 6.5
- Dumbbell Shoulder Press3×10 · RPE 6.5
- External Rotation2×15 · RPE 6
- Hanging Leg Raise3×8 · RPE 7
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
- Hangboard Repeaters3×6 · RPE 6.5
- One-Arm Dumbbell Row3×10 · RPE 7
- Scapular Pull-Up3×8 · RPE 6
- Dip3×8 · RPE 7
- Side Plank2×30 · RPE 6.5
Finger strength for climbers
Max hangs and weighted pull-ups for the wall.
Tapers with your race
Marathon strength that eases off as race day nears.
Off-season to game one
Team sport plans from build phase to preseason.
What the research says
Endurance held when volume dropped by 33-66%, as long as intensity stayed high (Spiering et al., 2021). Source
Most programs in it used loads of 40-70% of 1RM, 2-4 lower-body exercises plus jumps and short sprints, 2-3 times per week for 8-12 weeks (Balsalobre-Fernández et al., 2016). Source
- Nordic hamstring curl. A meta-analysis of 8,459 athletes found that programs including this exercise cut hamstring injuries by up to 51% (van Dyk et al., 2019). Source
Guides
All guides4 min read
In-Season Strength Training for Team Sport Athletes
How to keep your off-season strength through a long team sport season: how often to lift, how many sets, and where to place sessions around games.
5 min read
Strength Training for Cyclists: Heavy Lifts, Real Gains
Strength training for cyclists: why heavy lifting beats light reps for cycling economy, which exercises to pick, and a sample plan for every season.
5 min read
Strength Training for Runners: Lifts, Sets and Timing
Strength training for runners: the research on running economy, the lifts that carry over, sets and reps, and where to put gym days around your runs.
"Our primary conclusion is that exercise intensity seems to be the key variable for maintaining physical performance over time, despite relatively large reductions in exercise frequency and volume."
Spiering, Mujika, Sharp and Foulis, Journal of Strength and Conditioning Research (2021), PubMed 33629972