Programs

The DPL Endurance Strength Program is a 10-week, 3-day-per-week strength program designed specifically for triathletes and endurance athletes who want to become stronger, more powerful, and more resilient without compromising their endurance training. The program addresses the unique demands of each discipline, from shoulder stability and upper-body force production for swimming, to hip and unilateral strength for cycling, to foot/ankle function, lower-body strength, and explosive force production for running.

Your purchase includes two components: a PDF Program Handbook and the complete training program delivered through Google Sheets.

• The PDF handbook explains the philosophy behind the program, how the training is structured, and how each component supports swimming, cycling, and running.

• The Google Sheets program contains the actual 10 weeks of workouts, including exercises, sets, reps, tempo, intensity, and progression. The handbook links directly to the Google Sheets training program for easy access.

Great for: triathletes, runners, cyclists, and other endurance athletes looking to incorporate structured strength and power training alongside their sport-specific training.

This is a 6-week hypertrophy block with 5 training days per week. Each of the 5 training days is programmed with exact sets, rep ranges, and target RPE (Rate of Perceived Exertion) for both your early sets and your last set. Week 1 eases you in, Weeks 3–5 push you toward true failure, and Week 6 deloads your volume and effort to let you recover before your next training block.

What's included:

• Full 6-week training plan with 5 days/week, every exercise, set, rep range, and RPE target laid out.

• Double-progression coaching built into every exercise (know exactly when to add a rep vs. add weight)

• Deload week programmed in (week 6)

• Delivered as a PDF guide you can print or keep on your phone, along with a Excel tracking spreadsheet.