One

This two workout protocol is meant to build resilience, strength and endurance for swimmers, rowers or kayakers.
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Full Gym

Two

This two workout protocol uses free weights to prevent injuries and increase strength endurance in cross country athletes, trail runners or hikers.
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Free Weights

Three

This one workout protocol is a minimalist approach, using only your own bodyweight for resistance, to getting ready for and maintaining fitness for half marathons and shorter endurance events.
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Bodyweight