RTR Daily Training Program
Welcome to the RTR Daily Training Program—a detailed and comprehensive approach to optimizing both strength and endurance. Drawing inspiration from top-tier training methodologies, such as those developed by Mike Israetel and Hany Rambod, this program is designed for hybrid athletes who are targeting muscle hypertrophy and striving for a sub-23-minute 5K. Whether you are looking to elevate your fitness level, improve overall athletic performance, or break through a plateau, this two-part daily regimen is structured to ensure balanced development in muscle growth, cardiovascular conditioning, and overall athletic performance.
**Program Structure**
This program consists of two main components:
**Morning**: Hypertrophy-focused resistance training sessions aimed at targeting specific muscle groups using progressive overload, controlled tempo, and high-volume strategies. These sessions will include a mix of compound and isolation movements, emphasizing strength gains, muscle size, and control. With a consistent focus on intensity and technique, morning sessions will progressively challenge your muscles to adapt and grow.
**Afternoon**: 5K running workouts that focus on improving stamina, pacing, and endurance. These sessions incorporate structured intervals, tempo runs, easy runs, and cross-training activities to provide a comprehensive running program that builds cardiovascular capacity and running efficiency. The afternoon component is designed to complement strength training, ensuring that cardiovascular fitness is not neglected.
**Training Philosophy**
- **Strength & Muscle Growth**: Hypertrophy training is meticulously programmed to enhance muscle size and strength. Key principles include progressive overload—increasing weight or reps over time—and strategic use of tempo to stimulate muscle fibers effectively. Controlled eccentric and concentric movements are critical in building muscle tissue and improving neuromuscular connections, while higher training volumes help maximize hypertrophic potential.
- **Running Efficiency**: The 5K training component is designed to improve cardiovascular efficiency, running mechanics, and race pace. This includes specific types of training such as interval runs to improve VO2 max, tempo runs to enhance lactate threshold, and long runs to build aerobic endurance. Each type of workout has a unique role in developing your running performance, ensuring that all aspects of speed, endurance, and efficiency are addressed.
- **Recovery & Nutrition**: Effective recovery is fundamental for long-term progress. Recovery protocols include active rest, proper sleep, stretching, and foam rolling, while high-protein nutritional strategies support muscle repair, energy replenishment, and optimal performance. The program also emphasizes a balance between macronutrients and strategic nutrient timing—such as increased carbohydrate intake post-workout—to fuel performance and promote recovery.
**Week 1 Outline (November 18 - November 24)**
**Week 1: Foundations of Strength and Endurance**
**Day 1: Monday**
- **Morning Hypertrophy Workout**: Upper Body Push (Chest, Shoulders, Triceps)
- *Focus*: Building strength through progressive overload and increased training volume. Emphasis on activating major pushing muscles.
- *Rep Range*: 8-12 reps.
- *Tempo*: 3-1-1-0 (3 seconds eccentric, 1 second pause, 1 second concentric).
- *Exercises*:
- Barbell Bench Press – 4 sets. Focus on heavy, controlled presses for overall chest strength.
- Overhead Shoulder Press – 3 sets. Develop deltoid strength with a focus on stability.
- Incline Dumbbell Fly – 3 sets. Target the upper chest with controlled stretches and contractions.
- Triceps Dips – 3 sets. Build triceps strength while stabilizing the shoulders.
- **Afternoon 5K Training**: Interval Training
- *Workout*: 5 x 800m intervals at target race pace.
- *Recovery*: 400m jog between intervals. This helps maintain an active recovery while building endurance.
- *Focus*: Improving VO2 max and running efficiency by challenging the cardiovascular system to adapt to high-intensity bursts of effort. The interval training aims to increase the ability to sustain a faster pace and improve the overall 5K time.
**Day 2: Tuesday**
- **Morning Hypertrophy Workout**: Back and Biceps
- *Focus*: Developing volume and strength in the upper back and biceps. This session will focus on both pulling strength and hypertrophy, essential for overall athletic balance and posture.
- *Rep Range*: 8-12 reps.
- *Tempo*: 2-1-2-0 (2 seconds eccentric, 1 second pause, 2 seconds concentric).
- *Exercises*:
- Pull-Ups – 4 sets (weighted if possible). Engaging the lats and improving bodyweight control.
- Barbell Row – 4 sets. Focus on upper back engagement and scapular retraction.
- Face Pulls – 3 sets. Target the rear deltoids and traps to enhance shoulder health and stability.
- Dumbbell Bicep Curls – 3 sets. Controlled curls to maximize contraction and biceps activation.
- **Afternoon 5K Training**: Cross-Training
- *Workout*: 30 minutes of moderate-intensity cycling or swimming.
- *Focus*: Enhancing cardiovascular fitness through a low-impact activity, which helps reduce injury risk and provides a break from high-impact running. Cross-training is important for maintaining cardiovascular conditioning while giving the joints time to recover.
**Day 3: Wednesday**
- **Morning Hypertrophy Workout**: Lower Body (Quads, Hamstrings, Glutes)
- *Focus*: Progressive overload in lower body compound lifts. This workout aims to maximize lower body power, focusing on major muscle groups and targeting weaknesses.
- *Rep Range*: 8-15 reps.
- *Tempo*: 3-0-3-0 (3 seconds eccentric, 0-second pause, 3 seconds concentric).
- *Exercises*:
- Squats – 4 sets. Emphasis on depth, control, and strength to target quads and glutes.
- Romanian Deadlifts – 3 sets. Focus on hamstring engagement with proper hip hinge technique.
- Bulgarian Split Squats – 3 sets. Single-leg work for improving balance and targeting glutes and quads.
- Glute Bridge – 3 sets. Engage glutes fully with focus on hip extension and activation.
- **Afternoon 5K Training**: Tempo Run
- *Workout*: 20 minutes at 75-80% of maximum effort.
- *Focus*: Enhancing lactate threshold and sustained endurance. Tempo runs help your body become more efficient at clearing lactic acid, improving your ability to maintain faster paces for longer periods.
**Day 4: Thursday**
- **Rest Day**
- *Focus*: Facilitating recovery through light activity to promote blood flow and muscle repair. Rest days are vital for adapting to training and preventing overuse injuries.
- *Activities*: Foam rolling, light stretching, and mobility work (e.g., yoga or walking). These activities promote relaxation and flexibility, reducing the risk of injury during high-intensity workouts.
**Day 5: Friday**
- **Morning Hypertrophy Workout**: Chest & Back Supersets
- *Focus*: Achieving balanced upper body muscle development through supersets that challenge both the chest and back in alternating sets, maximizing efficiency and intensity.
- *Rep Range*: 10-12 reps.
- *Tempo*: 3-0-1-0 (3 seconds eccentric, 0-second pause, 1-second concentric).
- *Exercises*:
- Bench Press (superset with Bent-Over Rows) – 4 sets. Balanced pushing and pulling movements to develop both anterior and posterior muscle groups.
- Dumbbell Flys (superset with Lat Pulldowns) – 3 sets. Chest isolation paired with lat engagement for comprehensive upper body work.
- Push-Ups (superset with Dumbbell Shrugs) – 3 sets. Bodyweight pushing movement paired with a trap-focused exercise to improve shoulder stability.
- **Afternoon 5K Training**: Easy Run
- *Workout*: 5 kilometers at a conversational pace.
- *Focus*: Building aerobic endurance and facilitating active recovery. Easy runs are key to enhancing cardiovascular capacity without undue stress, promoting recovery and keeping fitness levels high.
**Day 6: Saturday**
- **Morning Hypertrophy Workout**: Full-Body Conditioning
- *Focus*: Enhancing muscular endurance with lighter weights and higher repetitions. Full-body sessions are great for improving overall conditioning and ensuring no muscle group is neglected.
- *Rep Range*: 12-15 reps.
- *Tempo*: 2-1-2-1 (2 seconds eccentric, 1-second pause, 2 seconds concentric, 1-second hold).
- *Exercises*:
- Kettlebell Swings – 3 sets. Emphasize hip power and explosiveness, activating the posterior chain.
- Bodyweight Squats – 3 sets. Focus on form, depth, and stability.
- Push-Ups – 3 sets. Controlled tempo to maximize muscular endurance and core engagement.
- Plank Holds – 3 sets of 60 seconds. Develop core stability and improve endurance for other exercises.
- **Afternoon 5K Training**: Cross-Training
- *Workout*: 30 minutes of core and leg strength training.
- *Focus*: Improving running posture and overall efficiency. Cross-training is critical for balancing muscle groups, avoiding overuse injuries, and maintaining an effective running form.
**Day 7: Sunday**
- **Morning**: Active Recovery & Mobility
- *Focus*: Emphasizing flexibility, mobility, and soft tissue work to enhance overall athletic performance and prevent injury. Regular mobility work ensures long-term progress and health.
- *Activities*: Stretching, foam rolling, and dynamic mobility drills (e.g., leg swings, arm circles). These exercises maintain joint health and range of motion, which is crucial for injury prevention and optimal movement patterns.
- **Afternoon 5K Training**: Long Run
- *Workout*: 7 kilometers at a steady, comfortable pace.
- *Focus*: Building aerobic capacity and mental resilience. Long runs form the foundation of running endurance, improving cardiovascular efficiency and helping athletes become accustomed to sustained periods of running.
**Recovery & Nutrition Tips**
- **Sleep**: Aim for 7-8 hours of quality sleep per night to support optimal recovery and adaptation. Sleep is one of the most significant factors in performance enhancement, aiding in muscle repair, hormone regulation, and mental focus.
- **Diet**: Focus on high-protein, low-carb meals, with strategic carbohydrate intake timed around workouts to optimize energy and recovery. Protein aids in muscle repair, while carbohydrates provide the necessary fuel for high-intensity activities.
- **Hydration**: Maintain adequate hydration throughout the day, particularly during and after training sessions. Dehydration can negatively impact performance and recovery, making consistent fluid intake essential.
- **Supplements**: Consider using protein shakes, branched-chain amino acids (BCAAs), and creatine as needed to support muscle growth and performance. Supplements can help fill gaps in nutrition, support recovery, and enhance workout quality.
Consistency is key to progress. Keep track of your workouts, monitor your progress, and refine your goals as you advance. Remember, small, consistent steps lead to substantial gains over time. Let's dominate this training plan together! 🚀