First, get the app.
Download the ECFit Boulder mobile application, available for iOS and on Google Play.
Next, purchase your program.
Make sure to purchase your program using the same email address that you use to log into the app. Note that it may take up to 24 hours for your purchased program to load.
Read the PDF.
Each program comes with a PDF that has complete instructions on how, when, how much & how often.
Get in the gym. Be awesome.
If you take time to do this kind of strength work year-round, you will soon find that you feel better & move better in training. You’ll be able to train harder, recover faster, and perform at a higher level in competition.
IM Strength Volume I – featuring Mirinda Carfare
This is the full season ironman package built for Mirinda Carfrae that contains three complete programs. The first program is focused on learning great movement through mobility and stability. The second program introduces strength as a compliment to a heavier training load. The third program is structured to prepare an athlete to be race ready and prioritizes efficiency in the gym during high volume training. Each program is 8-12 weeks of functional movement for ironman athletes. Separately, each program is $159 but the package of all three programs is available for $299.
Run Strength Volume I – featuring Kara Goucher
This is a 12-week, repeatable strength program designed to complement run training up to the marathon distance, featuring Kara Goucher. Kara is a 3-time NCAA champion, 2-time Olympian, and silver medalist in the 10,000 meters at the 2007 World Championships. She is a podium finisher of many races world-wide, including the New York City Marathon and the Boston Marathon.
Run Mini Camp 1 – featuring Allie Kieffer
Allie Kieffer finished the 2017 New York Marathon in 5th position. This program depicts Allie’s strength program leading into the 2018 race. The program includes 4 different sessions as well as a detailed explanation of sets reps and training loads. Also included are tissue release strategies, optimal mobility exercises, stability (balance) challenges and just the right amount of the strength work to optimize running performance.
Off Season Tri Strength – Volume 1
Off Season Tri Strength – Volume 2
In Season Tri Strength – Volume 1
This is an 8-12 week program designed to establish a foundation of mobility, stability and strength at the beginning of the season. It focuses on undoing the muscle imbalances created by repetitive movement and preparing the body for an agility and power training plan.
In Season Tri Strength – Volume 2
This is an 8-12 week program that continues the work started in In Season Volume 1. It presents new mobility and stability challenges as you gain mastery of movements, as well as introducing new movements to ensure that your body continues to be able to adapt to new stimuli. When you move better, speed becomes easier & the specific strength gains will allow you to take on greater training loads.
Agility – Strength – Plyometrics
This is a 8-12 week program designed to complement In or Off Season programming. For healthy, injury-free athletes, this program contains 4 workouts meant to add agility, power and speed. As endurance athletes, risk and reward must be managed well, and for that reason we recommend this program only to non-injured or rehabbing athletes. Best added in after 4-8 weeks of a foundational strength program.
Pre-Natal Strength – featuring Mirinda Carfrae
This a pre-natal program focused on refining strength and mobility as the body changes. The exercises can be adapted based on stage of pregnancy and personal limitations. Mirinda “Rinny” Carfrae is one of triathlon’s most successful athletes with a professional career that spans over 10 years. She has claimed a spot on the Kona podium 7 times, including 3 wins. Rinny is known for her incredible strength on the run and is the current run course record holder (2:50:38) at the Ironman World Championships.
5 different movement sessions that you can do everyday to ensure optimal mobility. These sessions require no equipment.
5 different core training sessions that can be done everyday to maintain and build a strong foundation of core strength and core control. These sessions use light loads (like a filled water bottle) and a stability ball.
For the people in your life who want to be fit and strong. These workouts will enhance performance but provide a more general movement, balance, strength and some cardio intervals. This is a program I use with most of my clients/athletes when they are in a less competitive phase of training.