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8 week Triathlon specific strength and conditioning plan, reusable, starts any date


Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach
4.29 (14)


8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

8 week Triathlon specific strength and conditioning plan

Best used with access to a gym and standard weights equipment but NOW non gym options provided

I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.

Thanks again for this plan! You rock.

Cheyenne Meyer, USAT elite development athlete and Smart endurance training plan user 2017 season

Plan outline

This 8 week (2 hrs a week at peak) strength program is designed for a triathlete is looking to maximize their chances injury prevention and build powerful muscles across all three disciplines.

It breaks sessions into upper body and lower focus and outlines which Tri specific muscle groups you are targeting and why.

Perfect for adding into an existing plan to minimize risk of injury

Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner to the more experienced gym bunny.

The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively perfect for the off season to ensure you are strong and ready to hit the ground running come next race season

Typical week
2 sessions a week

What do you get in this plan?
• How to use the plan documentation including video links on how to correctly execute the prescribed exercises

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 0:30 hrs

Training Load By Week

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See for sample client feedback