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

Author

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

All plans by this Coach

Length

8 Weeks

Typical Week

4 Strength

Longest Workout

0:30 hrs

Plan Specs

fitness beginner intermediate strength

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Summary


8 week Triathlon specific strength and conditioning plan

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


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


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


Have a question? Click here to ask me directly and I will respond within a few hours


Want to see reviews? Click here for testimonials


Not the right plan for you? Click here to view my other STRENGTH plans


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:00

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 http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 2

0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 4

0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 5

0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 8

0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 9

0:30:00
Leg set focus [rep increase]

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 8 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 8 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 8 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 8 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 8 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 8 reps

Sample Day 11

0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

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

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