Premium Strength and Conditioning
Created by Kriss Hendy from Strength for Endurance, MyProCoach Premium Strength and Conditioning Plans are designed to improve balance, stability, strength, and resilience to cope with the stress of endurance training.
Whether your passion is triathlon, running, or cycling, you will want to perform well; this season, next season and hopefully for many years to come.
Which Plan Is Right for You?
With all levels of program, you will be guided through three strength sessions a week that will integrate effectively into your current training commitments.
Progress from bodyweight training through to confidently working with free weights. The aim of this program is to give you the confidence to train with minimal equipment (bands and bodyweight), whilst also providing you with the results you are looking for.
Progress from foundational free weight training to confidently working with more complexity, speed, power, and intensity. Gain the confidence to train with free weights for results to improve performance.
Exercise from home (or in the gym), with only resistance bands, free-weights and a Swiss-ball needed.
Designed to perform in a ‘gym environment’ taking you from the primary compound barbell and free weight exercises into confidently working with more complexity, speed, power & intensity.
Equipment needed includes free-weights, bench, resistance bands, cable multigym and Swiss-ball.
How do I Fit Strength Sessions into my Race-Specific Training?
You should feel fresh and ready to do your Key Workouts justice and be in peak form on race day. Check the information below and adjust, as necessary.
Following Your Strength and Conditioning Workouts
- Click on your strength workout to see which exercises you need to do and check the video demos.
- Check your Strength for Endurance PDF within each session.
How do I Record My Strength Session?
- Measure HR using your device/HR strap to synchronize your hrTSS to the workout in TrainingPeaks.
- Estimate TSS using the table below and enter the values manually.
Kriss strips back the layers of movement, identifying any underlying weaknesses and re-educating your body and mind. Building the foundations for great health and performance.
He has an effective and simple communication style to explore health and performance in a positive way, without the overwhelming advice or confusing jargon.
Work-life balance is important to Kriss, when not training clients, you will find him enjoying the great outdoors with his wife Polly, and young son.
- 10 years as a Great Britain Inline Hockey player
- Experienced & self-rehabilitated two serious knee injuries
- Coached some of the world’s best endurance athletes
- Degree in Sport & Exercise Science from Chichester University
- Written & presented for multiple media publications including Australian Triathlete Magazine
Notable Professional Athlete Success stories
Tim Van Berkel - Professional Triathlete - Kriss trained Tim for 4 years, effectively integrating S&C into his full time IRONMAN Triathlon training program. "We navigated him through several lower back issues throughout this time and monitored his programming to ensure he constantly addressed his areas of weakness".
Damian Hall - Professional Ultra Distance Runner - "We worked closely with Damian on his S&C in a 1:1 and group setting to assist his training for his record breaking FKT of the Pennine Way (268 miles). We specifically focused on targeting his lower body mobility, single leg, and core strength".
Susie Cheetham - Professional Triathlete - "We worked alongside Susie in a one-to-one capacity in the gym, guiding her through several IRONMAN training blocks working specifically on increasing full body strength and injury prevention on her road to the Ironman World Championships".
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