Sun Up to Sun Down Prep

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Sun Up to Sun Down Prep: Anti-Fragile Durability

The Sun Up to Sun Down 50k requires more than just lung capacity; it requires structural integrity. To survive the rhythmic crashing of the waves—and the hourly reset of the race clock—you need a body that is "Anti-Fragile."

This program is the armor for your endurance training. Delivered as a flexible playlist, these workouts are designed to be the "Force Multiplier" that keeps you running when others break down.

The Training Protocol: This is a 2-Day Strength Split designed to run alongside your mileage. We strip away the fluff and focus on the inputs that matter for longevity and performance:

Power Maintenance: Fatigue kills form. We use explosive movements like DB Snatches, KB 

Cleans, and Med Ball Slams to keep your nervous system primed and firing efficiently, even when your legs feel heavy.

Run-Specific Prep: Durability lives in the details. We target the tendons and stabilizers that take the hardest beating on the trail.

Eccentric Calf Raises to bulletproof the Achilles.

90/90 Hip Switches and Rotating Planks to unlock mobility and lock in core stiffness.

Unilateral Strength: Running is a single-leg sport. We expose imbalances before they become injuries using Single Leg Squats, Skater Squats, and Single Leg RDLs.

Optional Engine Work: For those days you need extra grit, we include optional "Rounds For Time" conditioning blocks featuring Wall Balls and Goblet Carries to test your mental resolve.

Who is this for? Runners who are tired of being fragile. Whether you are tackling the 50k or just hitting the beach at dawn, this program ensures your body is as resilient as your mindset.

Join the movement. Build a legacy of strength.

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Powered by Bridge!

You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Ready to train? Let's get started!