Endurance Sport Lifting Templates


Sneak peek:

Endurance Sport Lifting Templates




  1. 15+ weeks of weight training programming for endurance sport, customized to your experience level and training frequency needs 
  2. Easily organized programming in the form of 1 Excel document comprised of 3 tabs, each intended for 5-6 weeks of training. These templates are in MS Excel format, which is different from the RP Gym Free programs' which are in PDF format.
  3. Optimal fatigue management via a built-in deload, ensuring sufficient recovery for upcoming training 
  4. A super simple rating system powered by complex algorithms which enable next-level autoregulation, aka keeping all of your training variables progressing at exactly the right rate, for optimal endurance performance 
  5. Powerful customization ability offered by exhaustive lists of performance-enhancing exercises to keep from burning out
  6. The perfect reusable pairing with other RP Endurance products, including detailed instructions for seamlessly integrating all your training
  7. Confidence that your weight training is working synergistically with all your other training


Does this lifting program include powerlifting or weightlifting movements, or will I need to also use other RP templates if I want to do those things

This template does include all the big compound movements in powerlifting and all the advanced options also include weightlifting movements and their derivatives.  No need to simultaneously use other RP Training templates. If you like to lift as a large portion of your training, be sure to get one of the 4 days-per-week template options.

If I don’t run, will this training make me better at running? Is there a cardio component to this program?

No, this is a standalone weight training and plyometric program designed to improve running economy and power, but you’ll have to run a few miles per week to reap the rewards!  There is no specific cardio component to this training plan.

Do I need specific equipment do I need for this program?

The beginner and intermediate programs can be done in any gym.  Only, the advanced program include weightlifting movements (snatch, clean & jerk), so a weightlifting platform or 8’x8’ space on solid flooring with access to a barbell is required for advanced programs.

How do I determine if I need the Beginner, Intermediate, or Advanced templates?

  • Beginner = best for folks completely new to plyos and who don't want PURE focus on endurance performance.  A bit more balanced focus and simpler to execute than all the other plans.  It doesn't taper as aggressively for peaking for races.  Great for newer lifters or folks with limited time who might also be interested in some body composition improvements.
  • Intermediate = a little higher volume overall and a great fit for a lot of experienced RP'ers or general CrossFit folks who want body composition change alongside their running.  A bit more complex plyos but nothing most folks can't handle.  Slightly more aggressive taper than the beginner plans to ensure peak performance come race-day.

    Neither of the above include Olympic style weightlifting.

  • Advanced = best for folks who want Olympic lifting and also a program purely devoted to making them a faster endurance athlete with aggressive tapering for peak running performance.  This is the lowest volume and highest intensity program.

How long do these programs last?

Each training phase is 5 weeks with the third and final peaking phase providing a very modest 16th week of training to finish off peaking you for your event!

What is the difference between the 1x, 2x, 3x, and 4x per week training programs?

The lower-frequency plans are designed for people already in a fairly rigorous training plan with little energy or recovery resources available for lifting, OR for people who are just new to lifting and running together, and want to get started without overdoing it.  Higher frequency plans will improve strength faster, but at the cost of being able to devote as much time and energy to cardiovascular fitness improvement through your endurance training.

How long will these workouts last?

During the “working” weeks of the training programs (not deloading or tapering/peaking), probably 45-75 minutes.  During the phases with reduced volume to get race-ready, probably closer to 15-40 minutes.

Can / should I reduce my endurance training while I do this program?

No.  This program is meant to enhance your endurance performance.  If you’re close to your limits in training already, consider doing the 1 or 2 days per week option.

How / when will I receive my product?

All digital products can now be downloaded at the time of purchase, we no longer email them to you.
Confirmation emails are sent out shortly after your order is competed.  Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.
Fun Fact: You can re-download any product you’ve previously purchased from the Downloads page of your RP account portal (accessible once you log into your account).

Do you offer refunds?

There are no refunds on our templates or eBooks.  All sales are final. No exceptions.

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