Uploaded February 2025 | Updated September 2026, 1 week ago

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These are some of the exercises that I work into programming for my endurance athlete clients.

1: Long lever bridge targeting the hamstring in ~30 degrees of knee flexion for peak activation.

I program 3-4 sets of 10-30 second holds.

2: Barbell Step-up

Using about a 6 inch step and a vertical torso replicates the approximately 25-30 degrees of knee flexion in mid stance.

Load this much heavier than a full step-up. Ex: Up to ~1-1.5x bodyweight for 3 x 8-10 reps

3: Plank hold push-up every 10 seconds

Great challenge for muscular endurance. Just 1 set up to ~3 minutes for elite triathletes.

4: Knee Iso Push

This takes the place of split squats or deadlift in the 6 weeks leading up to a race. Programming around 4 sets x 4 reps x 4 seconds.

5: Barbell Calf Raise with front foot on the box for stability

Important muscle group for runners. Load it heavy for 3-4 challenging sets of ~6-8 reps.

🔑 These are the types of truly challenging exercises that can move the needle for making a runner or triathlete stronger.