Strength Training Plan: Intermediate/Advanced, 6 weeks, Strength, Muscular Endurance, and Power


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • Ironman Certified Coach
  • NSCA Certified Personal Trainer
  • Coach of World Championship Qualifiers at every distance: ITU Worlds, 70.3 Worlds, and Kona
  • Coach of 1st time Ironman and 70.3 athletes of all levels
  • Personal athletic accomplishments include qualifying for Ironman and 70.3 World Championships, and playing Division 1 lacrosse at The University of Connecticut

A solid training plan equals athlete success.


Plan Description: This program should be used for athletes who are looking to add a strength training component to their swimming, biking, and running plan. It provides an introduction to strength training with different workouts each week. It is intended for athletes interested in taking their triathlon training to the next level by becoming stronger and preventing triathlon-related injuries. This plan does not include swim bike run workouts, but is meant to supplement them.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. This plan also requires basic gym equipment.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Laura is a full time coach and she is dedicated to providing athletes with the blueprint that gives you the best chance to reach your goals.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Laura and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
Strength Build 1

10' run or bike warmup, dynamic stretching

3x:
Front Squats
Russian Twists

3x:
Pullups
Pushups
Single Leg Squats

3x:
Dumbbell Bench Press
Dumbbell Bent Over Rows
Plank

Challenge Exercise: Turkish Get-Up

Sample Day 2
Dynamic Stretch Video

Dynamic stretching should be performed as part of your warmup, especially for biking and running workouts, in order to engage and recruit the necessary muscles for maximum efficiency and power. Dynamic stretching promotes blood flow, helps prevent injury, and maintains the elastic properties of the muscles that are necessary for athletic movement.
https://www.youtube.com/watch?v=LJad7f7rQpE&list=PLz_zH1Ts6l5dWNR-NZp6Q-Pd8ABYHFD3Q&index=74

Sample Day 3
Strength Build 2

10 min run or bike warmup, dynamic stretching

3x:
Dead Lifts
Supine Leg Raises

3x:
Step-Ups
Scap Pushups
Snow Devils

3x:
Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball

Challenge Exercise: Single Leg Pike with Swiss Ball

Sample Day 4
D3 Welcome Email

If you have not yet received the D3 Welcome Email, please email me: laura@d3multisport.com

Sample Day 5
Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

2x:
Monster Walks with Band
Back Lunges with Twist
Pushups
Scap Pushups
Snow Devils
Plank
Bird Dogs

Rotator Cuff Pre-hab:
2x:
Internal Rotation
External Rotation

Sample Day 6
Video: Hip Strengthening Exercises

Hip Strengthening Exercises for Running:

https://www.trainingpeaks.com/blog/video-endurance-strength-roundup-hip-strengthening-exercises-for-running/

Sample Day 8
Strength Build 3

10 min run or bike warmup, dynamic stretching

3x:
Split Squats
Woodchoppers

3x:
Single Leg Squats
Single Leg Dead Lifts
Pushups
Lat Pulldown

3x:
Side Planks
Bicycle Crunches

Challenge Exercise: Single Leg Squat on Bosu Ball

Laura Marcoux
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D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.