Strength & Conditioning

30 Days | SC Level Access

The DEF Strength Program is designed for athletes that are looking to develop strength as muscle endurance.


This program combines days of lifting heavy load training for light reps to conditioning with a sustainable load to increase muscle work efficiency so that athletes can maintain faster speeds for longer. Building strength through heavy loads followed by plyometric exercise increases not only strength but maximal oxygen uptake (VO2 max), running economy, peak velocity, and time trials as well.


Deep End Fitness’s methodology of building strength, muscle endurance, speed, and lung capacity/VO2 max in and out of the water.


GB: Ground Based Day
WB: Water/Pool Based Day


Week 1
1. W/U, Strength & Conditioning
2. W/U, Strength GB
3. W/U, Strength & Conditioning
4. W/U, Strength GB
5. W/U, Benchmark WOD
6. Active Recovery
7. Rest Day


Week 2
8. W/U, Strength & Conditioning
9. W/U, Strength GB
10. W/U, Strength & Conditioning
11. W/U, Strength GB
12. W/U, Benchmark WOD
13. Active Recovery
14. Rest Day


Week 3
15. W/U, Strength & Conditioning
16. W/U, Strength GB
17. W/U, Strength & Conditioning
18. W/U, Strength GB
19. W/U, Benchmark WOD
20. Active Recovery
21. Rest Day


Week 4
22. W/U, Strength & Conditioning
23. W/U, Strength GB
24. W/U, Strength & Conditioning
25. W/U, Strength GB
26. W/U, Benchmark WOD
27. Active Recovery
28. Rest Day


Equipment Needed: Kettlebells (KB) or Dumbbells (DB), preferably a good range between 26-53 pounds but the workouts can be done with any weight. Tailor the weight to your fitness level.