RTR Daily Training Program Introduction

**RTR Daily Training Program Introduction**

Welcome to the RTR Daily Training Program—a comprehensive regimen designed to push your physical limits in both strength and endurance. This program integrates hypertrophy-focused resistance training, drawing inspiration from experts like Mike Israetel and Hany Rambod, with a 5K running plan that aims to maximize muscle growth, conditioning, and overall athletic performance. Whether you are an experienced athlete or someone striving to overcome plateaus, this program is structured to help you achieve a balanced and powerful physique while also preparing you for a sub-23-minute 5K race.

### **Program Overview**

The RTR Daily Training Program consists of two main training sessions per day: hypertrophy workouts in the morning and 5K running training in the afternoon. The morning session is dedicated to resistance training that emphasizes progressive overload, controlled tempo, and maximizing muscle hypertrophy. The afternoon sessions focus on enhancing running stamina and pacing through a structured 5K training plan involving tempo runs, intervals, and easy runs.

This two-part daily split enables you to train as a hybrid athlete, simultaneously developing muscular strength and size while enhancing cardiovascular fitness and overall athleticism. Each morning hypertrophy session targets specific muscle groups, with the goal of creating an optimal environment for muscle growth through carefully programmed resistance training. Progressive overload and controlled tempos are central to each workout, ensuring that muscles are effectively fatigued and stimulated for growth. By concentrating on different muscle groups throughout the week, you will achieve a well-rounded and balanced physique.

In the afternoons, the focus shifts to cardiovascular endurance and running efficiency. The 5K running component is strategically designed to increase your running pace, stamina, and overall endurance. Tempo runs, intervals, and cross-training exercises are incorporated to provide a comprehensive running routine. This combination helps boost cardiovascular conditioning, allowing you to improve your race times and build overall aerobic capacity. Throughout this program, you will be challenged to push your limits, develop a strong foundation, and ultimately achieve your 5K running goals.

### **Recovery and Diet**

Recovery is essential for making consistent progress. Aim to get 7-8 hours of quality sleep each night and incorporate active recovery techniques, such as foam rolling and mobility drills, to keep your body in peak condition. Quality sleep plays a crucial role in muscle repair, hormonal balance, and overall recovery, and it is during sleep that the majority of muscle growth and tissue repair occurs. By prioritizing sleep, you ensure that your body is fully recovering from the stresses of training.

Nutrition also plays a key role—focus on a high-protein, low-carbohydrate diet rich in whole foods to effectively fuel both your workouts and recovery. Protein intake is particularly important for muscle repair and growth, and consuming enough protein each day will help support your hypertrophy goals. Additionally, carbohydrates, while minimized, should be strategically timed around workouts to provide you with the energy needed for high-intensity training. Healthy fats are also essential for hormone production and overall health, so be sure to include sources such as avocados, nuts, and olive oil in your diet.

Hydration is another critical component of both performance and recovery. Make sure to stay hydrated throughout the day, especially before and after workouts. Water helps regulate body temperature, transport nutrients, and remove waste products, all of which are important for optimal performance. Consider supplementing with protein shakes if necessary to meet your daily protein requirements, especially on days with higher training volumes. Supplements like branched-chain amino acids (BCAAs) can also be helpful in reducing muscle soreness and aiding recovery, while creatine may enhance strength and endurance capacity.

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### **Week 1 Outline (November 4 - November 10)**

#### **Day 1 (Monday)**

- **Morning Hypertrophy Workout**: Upper Body Push Focus (Chest, Shoulders, Triceps)

- Exercises designed to stimulate the chest, shoulders, and triceps with an emphasis on volume.

- **Rep Range**: 8-12 reps per set, using moderate weights.

- **Tempo**: 3-1-1-0 (3-second eccentric, 1-second hold, 1-second concentric).

- Key exercises include bench press, shoulder press, and tricep dips to ensure a well-rounded push day.

- **Afternoon 5K Training**: Interval Training

- **5 x 800m** intervals at target race pace, with a 400m recovery jog between intervals.

- Interval training helps improve VO2 max and running efficiency, which are crucial for achieving a sub-23-minute 5K.

#### **Day 2 (Tuesday)**

- **Morning Hypertrophy Workout**: Back and Biceps

- Exercises focusing on building volume and creating a strong upper back foundation.

- **Rep Range**: 8-12 reps per set.

- **Tempo**: 2-1-2-0.

- Key exercises include pull-ups, barbell rows, and bicep curls to create balanced upper body development.

- **Afternoon 5K Training**: Cross-Training

- **30 minutes** of cycling or swimming at moderate intensity to promote cardiovascular fitness while reducing running impact.

- Cross-training helps reduce the risk of overuse injuries and provides a mental break from running.

#### **Day 3 (Wednesday)**

- **Morning Hypertrophy Workout**: Lower Body (Quads, Hamstrings, Glutes)

- Compound lifts emphasizing progressive overload to build lower body strength.

- **Rep Range**: 8-15 reps.

- **Tempo**: 3-0-3-0.

- Key exercises include squats, deadlifts, and lunges to target all major muscle groups in the lower body.

- **Afternoon 5K Training**: Tempo Run

- **20 minutes** at a comfortably hard pace (approximately 75-80% maximum effort).

- Tempo runs help build lactate threshold, which is essential for improving endurance and race performance.

#### **Day 4 (Thursday)**

- **Rest Day**

- No structured workout.

- Focus on active recovery activities such as light stretching and gentle mobility work.

- Active recovery can include yoga, walking, or foam rolling to promote blood flow and reduce muscle stiffness.

#### **Day 5 (Friday)**

- **Morning Hypertrophy Workout**: Chest and Back Superset Focus

- Superset exercises to enhance muscular endurance and balance.

- **Rep Range**: 10-12 reps.

- **Tempo**: 3-0-1-0.

- Key exercises include bench press superset with bent-over rows to create a balanced upper body.

- **Afternoon 5K Training**: Easy Run

- **5 kilometers** at a relaxed, conversational pace to promote aerobic endurance.

- Easy runs are crucial for building a strong aerobic base and promoting active recovery.

#### **Day 6 (Saturday)**

- **Morning Hypertrophy Workout**: Full-Body Conditioning

- Lower intensity, lighter weights with a higher rep range to enhance overall conditioning.

- **Rep Range**: 12-15 reps.

- **Tempo**: 2-1-2-1.

- Exercises include kettlebell swings, bodyweight squats, and push-ups to promote muscular endurance.

- **Afternoon 5K Training**: Cross-Training

- **30 minutes** of strength training focusing on the legs and core.

- Core strength is essential for maintaining good running posture and efficiency.

#### **Day 7 (Sunday)**

- **Morning**: Active Recovery and Mobility

- Focus on foam rolling, stretching, and light mobility work to prepare for the upcoming week.

- Incorporate dynamic stretches, such as leg swings and arm circles, to improve mobility and range of motion.

- **Afternoon 5K Training**: Long Run

- **7 kilometers** at a steady, comfortable pace to build aerobic endurance and stamina.

- Long runs are essential for increasing cardiovascular endurance and mental toughness, key factors in distance running success.