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

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


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

NB does assume access to a gym and standard weights equipment

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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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 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 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 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]

Sample Day 15
0:30:00
Upper body set focus [weight 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 18
0:30:00
Upper body set focus [weight 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 22
0:30:00
Upper body set focus

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]

Steven Moody Current Triathlon Ireland Coach of the year
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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 (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

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