2/Day/Week Foundational Strength Plan Phase 3 Beginner and Inetemediate

Author

The Training Plan Source Powered By IREP Athletics

All plans by this Coach

Length

4 Weeks

Typical Week

2 Strength, 3 Other

Longest Workout

0:30 hrs

Plan Specs

cycling beginner intermediate strength

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Summary

CertsDesigned For: The Athlete that has completed Phase 2, and/or is a bit more intermediate in their strength routine. This 2-day plan is looking to advance on a core foundation established through good strength training practices and principles. This plan is developed to help the athlete increase muscular control, further develop strength adaptations, begin to develop muscular power.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Prior to using this plan, you should be injury free and able to exercise consistently without significant pain


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:50
Training Load By Week
Average Weekly Training Hours: 01:50
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:30:00
6.3TSS
Foundational Work Phase 3 W1 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Goblet Squat 4x6 to 8
RDLs 4x6 to 8
https://youtu.be/20Py5pjdMhg
DB Rows 4x6 to 8
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x6 to 8
https://youtu.be/MU_CipzeoZs
Split Squat 4x6 to 8
https://youtu.be/7Xp4qT9XJMw
DB Reverse Fly's (T's) 4x6 to 8
https://youtu.be/Y6yKaT8-Xno
Hip Bridges 4x6 to 8
https://youtu.be/A--CSKRHhmQ
TRX Planks +10 Knee Tucks 4x15sec-1min
https://youtu.be/roru2M4cqJ4

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 3

0:30:00
6.3TSS
Foundational Work Phase 3 W1 D2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Deadlift 4x6 to 8
https://youtu.be/oeGaYYdcHsc
Flat DB Bench 4x6 to 8
https://youtu.be/MTzDB7oN-PI
Seated Rows 4x6 to 8
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x6 to 8
https://youtu.be/MU_CipzeoZs
Hip Abductions/Lateral Bands 4x6 to 8
https://youtu.be/vNyqn44W50g
Leg Press 4x6 to 8
Hip Bridges 4x6 to 8
https://youtu.be/A--CSKRHhmQ
Standing Wood Chops 4x6 to 8

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 8

0:30:00
6.3TSS
Foundational Work Phase 3 W2 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Goblet Squat 4x6 to 8
RDLs 4x6 to 8
https://youtu.be/20Py5pjdMhg
DB Rows 4x6 to 8
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x6 to 8
https://youtu.be/MU_CipzeoZs
Split Squat 4x6 to 8
https://youtu.be/7Xp4qT9XJMw
DB Reverse Fly's (T's) 4x6 to 8
https://youtu.be/Y6yKaT8-Xno
Hip Bridges 4x6 to 8
https://youtu.be/A--CSKRHhmQ
TRX Planks +10 Knee Tucks 4x15sec-1min
https://youtu.be/roru2M4cqJ4

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 10

0:30:00
6.3TSS
Foundational Work Phase 3 W2 D2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Deadlift 4x6 to 8
https://youtu.be/oeGaYYdcHsc
Flat DB Bench 4x6 to 8
https://youtu.be/MTzDB7oN-PI
Seated Rows 4x6 to 8
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x6 to 8
https://youtu.be/MU_CipzeoZs
Hip Abductions/Lateral Bands 4x6 to 8
https://youtu.be/vNyqn44W50g
Leg Press 4x6 to 8
Hip Bridges 4x6 to 8
https://youtu.be/A--CSKRHhmQ
Standing Wood Chops 4x6 to 8

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 15

0:30:00
6.3TSS
Foundational Work Phase 3 W3 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Goblet Squat 4x3 to 5
RDLs 4x3 to 5
https://youtu.be/20Py5pjdMhg
DB Rows 4x3 to 5
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x3 to 5
https://youtu.be/MU_CipzeoZs
Split Squat 4x3 to 5
https://youtu.be/7Xp4qT9XJMw
DB Reverse Fly's (T's) 4x3 to 5
https://youtu.be/Y6yKaT8-Xno
Hip Bridges 4x3 to 5
https://youtu.be/A--CSKRHhmQ
TRX Planks +10 Knee Tucks 4x15sec-1min
https://youtu.be/roru2M4cqJ4

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 17

0:30:00
6.3TSS
Foundational Work Phase 3 W3 D2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Deadlift 4x3 to 5
https://youtu.be/oeGaYYdcHsc
Flat DB Bench 4x3 to 5
https://youtu.be/MTzDB7oN-PI
Seated Rows 4x3 to 5
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x3 to 5
https://youtu.be/MU_CipzeoZs
Hip Abductions/Lateral Bands 4x3 to 5
https://youtu.be/vNyqn44W50g
Leg Press 4x3 to 5
Hip Bridges 4x3 to 5
https://youtu.be/A--CSKRHhmQ
Standing Wood Chops 4x3 to 5

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 22

0:30:00
6.3TSS
Foundational Work Phase 3 W4 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
Goblet Squat 4x3 to 5
RDLs 4x3 to 5
https://youtu.be/20Py5pjdMhg
DB Rows 4x3 to 5
https://youtu.be/xvzLdF2LaqU
3 way lunge 4x3 to 5
https://youtu.be/MU_CipzeoZs
Split Squat 4x3 to 5
https://youtu.be/7Xp4qT9XJMw
DB Reverse Fly's (T's) 4x3 to 5
https://youtu.be/Y6yKaT8-Xno
Hip Bridges 4x3 to 5
https://youtu.be/A--CSKRHhmQ
TRX Planks +10 Knee Tucks 4x15sec-1min
https://youtu.be/roru2M4cqJ4

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

2/Day/Week Foundational Strength Plan Phase 3 Beginner and Inetemediate

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