What is TD Strong: Run Edition?

What to expect:

TD Strong: Run Edition is your race training plan and accompanying strength-training guide, all in one place. This program is meticulously crafted to prepare you for a race event while enhancing your running/cycling/swimming durability, strength, and cardiovascular fitness. To ensure your readiness for this training plan, it is recommended that you have a baseline running experience consisting of 3-4 days per week for 4-8 weeks. If you need assistance gradually and safely building up to this baseline, the "None to Run Program" is a valuable resource. 

Upon establishing your target race distance (Spring, Olympic, Half, Full Ironman), you can select a training plan that spans 12-16 weeks, tailored to your specific event. The calendar layout makes it easy to visualize your weekly schedule, including workouts and rest days. This comprehensive program comprises: 

  • A running prescription specifying mileage and pace

  • Running/cycling/swimming warm-up exercises designed to prepare you for your runs

  • Strength training workouts featuring running/cycling/swimming-specific resistance exercises

  • 5+1+Core workouts as a bonus for core and lower body conditioning ideal for post-exercise sessions

The strength component is strategically divided into 3 progressive phases, each spanning 4 weeks and encompassing over 150 exercises with demonstration videos, all geared towards enhancing your physical running/cycling/swimming performance and durability.

“Running is the greatest metaphor for life, because you get out of it what you put into it.”
— OPRAH WINFREY

The equipment needed is the following: 

  • Set of dumbbell pairs in progressive weights

  • »  Long resistance bands

  • »  Mini-Bands

  • »  Tennis ball

  • »  Adjustable cable machine *can sub with bands

  • »  Sliders

  • »  Small foam roller or yoga block

  • »  16-18” workout bench

  • »  Pad for kneeling comfort

  • »  6-12 lb medicine ball

  • »  6-12” box or step 

 

Meet Your Coaches

DR. TIM DIFRANCESCO

PT, DPT

 

Doctor Tim DiFrancesco is the President & Founder of TD Athletes Edge. He graduated from Endicott College in 2003 with his B.S. in Exercise Science & Athletic Training. He went on to the University of Massachusetts Lowell where he earned his Doctorate of Physical Therapy in 2006. Upon graduation, Tim spent 3 years working as a physical therapist in the outpatient sports medicine clinic setting. From 2009-2011, Tim held the position of Head Athletic Trainer and Strength & Conditioning Coach with the Bakersfield Jam of the NBA-Developmental League. In December of 2011, he was named the Head Strength & Conditioning Coach of the Los Angeles Lakers in the NBA. While traveling with the Lakers for over 6 seasons from 2011-2017, Tim built TD Athletes Edge. It all started as a series of online channels for top fitness and health guidance. After leaving the Lakers in 2017, he dedicated himself to building TD Athletes Edge with his team. TD Athletes Edge is nationally renowned for its evidence- based and scientific approach to training, nutrition, and recovery for athletes and fitness enthusiasts.