Integrative Nutrition for strength and conditioning (Including gender differences)

This program provides 4 strength and conditioning workouts (2 strength focused and 2 muscular endurance focused) with specific nutrition interventions for what to eat pre and post workout. This plan is for the endurance athlete wanting to improve power, strength and race performance whilst help reduce injury, recover faster, reach body composition goals and build or maintain lean muscle mass. Created by 5x Kona competitor Ryan Miller and sports nutrition provided by APD Dietitian Ashley Thomas.

Gender differences and endurance athlete training load was considered for when creating this plan.

Movements should not be completed without the assistance of a certified PT or Physiotherapist assisting with technical movements. Do not complete movements if injured, pregnant or without medical screening. For specific injury prevention plans please contact your physiotherapist.