Prep Phase Strength and Conditioning

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Prep Phase Strength and Conditioning

Author

Jason Walkley

All plans by this Coach

Length

9 Weeks

Typical Week

6 Strength

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced masters weightloss time goal multi day tss based strength base period

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Summary

9 week Pre-Phase Strength and Conditioning Plan.

To be used 9 week prior to any S&C program to ensure you and your body are ready for the rigours of S&C training.

Ideally used in the pre-season phase of training, when other sports are low level, this enables you to concentrate on form and hit each session fresh.

light cross-training is recommended on the days between each session and at least one whole day of recovery, maybe two depending on ability level.

Any exercises you are not sure of, either try using google or contact me and I will provide further information or failing that an alternative exercise.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:30

Jason Walkley

Diverse Sports

Diverse sports are here to give advice backed by science

9 x Ironman Finisher (9:16 PB), 3xWorld Championship and 3 x European Championship finisher All top 10 Finishes.
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon, Duathlon.

Level 3 Personal Trainer Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing
Triathlon & Training Peaks Coach
Blood Lactate and performance tester

Sample Day 1

1:00:00
60TSS
Prep Phase Strength 1

Warm Up
Band Pull Aparts – 2x25 Reps
Ankle Rockers – 10 Reps each side Holding for 3 seconds.
Side-Lying Windmill – 10 Reps each side
Lateral Squat Walk – 10 Reps each direction
Bear Crawls – 10 Metres
Clock Squats – 10 Reps

Main Set
A1 – Goblet Squats – 4x12
60s Rest
B1 – Front Foot Elevated Split Squat – 3x12 Each leg
B2 – Broad Jumps – 3x4 Reps TEMPO
60s Rest
C1 – Renegade Row/Push Up – 3x20 Reps
C2 – Lateral Lunges – 3x12 Reps Each Leg
C3 – Prowler – 4x20m
60s Rest

Cool Down
Foam Roll, self-massage, Ice and Compression where necessary

Sample Day 2

1:00:00
30TSS
Core 1

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
12 reps of each exercise with 30 seconds rest.
ASSISTED PULL UPS: Use the assisted pull up machine – remember the more weight you put on the machine the easier the pull up is)
SWIMMING LEGS: Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE: Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS: Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS: Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands nor feet can touch the floor.
SINGLE LEG CALF RAISES: Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 15 seconds.
SIDE PLANK LEFT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 15 seconds.
SIT UPS: Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS: Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS. Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS. Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 3

1:00:00
60TSS
Prep Phase Strength 2

Warm Up
Band Pull Aparts – 2x25 Reps
Ankle Rockers – 10 Reps each side Holding for 3 seconds.
Side-Lying Windmill – 10 Reps each side
Lateral Squat Walk – 10 Reps each direction
Bear Crawls – 10 Metres
Clock Squats – 10 Reps

Main Set
A1 – Deadlift – 4x12 Reps
60s Rest
B1 – Single Leg Deadlift – 4x12Reps each leg
60s Rest
C1 – Inverted Rows – 3x12 Reps
C2 – Kettlebell Swing – 3x12 Reps
C3 – Stability Ball Leg Curl – 3x6 Reps

Core
Stability Ball Knee Tucks – 10 Reps
Stability Ball Pass – 10 Reps
Stability Ball Circle Planks – 10 Circles each direction
60s Rest
Elbow-to-hand plank – 10 Reps
Russian Twists – 10 Reps
Cable Knee Tucks – 10 Reps
Cool Down
Foam Roll, self-massage, Ice and Compression where necessary

Sample Day 4

1:00:00
30TSS
Core 2

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
15 reps of each exercise with 30 seconds rest.
ASSISTED PULL UPS: Use the assisted pull up machine – remember the more weight you put on the machine the easier the pull up is)
SWIMMING LEGS: Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE: Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS: Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS: Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands nor feet can touch the floor.
SINGLE LEG CALF RAISES: Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 20 seconds.
SIDE PLANK LEFT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 20 seconds.
SIT UPS: Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS: Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS: Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS: Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 5

1:00:00
60TSS
Prep Phase Strength 3

Warm Up
Band Pull Aparts – 2x25 Reps
Ankle Rockers – 10 Reps each side Holding for 3 seconds.
Side-Lying Windmill – 10 Reps each side
Lateral Squat Walk – 10 Reps each direction
Bear Crawls – 10 Metres
Clock Squats – 10 Reps

Main Set
A1 – Goblet Squats – 4x10 Reps
60s Rest
B1 – Front Foot Elevated Split Squat – 3x10 Reps each leg
B2 - Broad Jumps – 3x4Reps TEMPO
60s Rest
C1 – Renegade Row/Push Up – 3x20 Reps
C2 – Lateral Lunges -3x10 Reps Each leg
C3 – Prowler – 4x20m

Cool Down
Foam Roll, self-massage, Ice and Compression where necessary

Sample Day 6

1:00:00
30TSS
Core 3

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
18 reps of each exercise with 30 seconds rest.
ASSISTED PULL UPS: Use the assisted pull up machine – remember the more weight you put on the machine the easier the pull up is)
SWIMMING LEGS: Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE: Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS. Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS. Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands nor feet can touch the floor.
SINGLE LEG CALF RAISES: Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 25 seconds.
SIDE PLANK LEFT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 25 seconds.
SIT UPS: Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS: Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS. Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS. Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 8

1:00:00
60TSS
Prep Phase Strength 4

Warm Up
Band Pull Aparts – 2x25 Reps
Ankle Rockers – 10 Reps each side Holding for 3 seconds.
Side-Lying Windmill – 10 Reps each side
Lateral Squat Walk – 10 Reps each direction
Bear Crawls – 10 Metres
Clock Squats – 10 Reps

Main
A1 – Trapbar Deadlift – 4x10 Reps
60s Rest
B1 - Single Leg Deadlift – 3x10 Reps Each Leg
60s Rest
C1 – Inverted Row – 3x10 Reps
C2 – Kettlebell Swing – 3x10Reps
C3 – Stability Ball Leg Curl – 3x8 Reps

Core
Stability Ball Knee Tucks – 12 Reps
Stability Ball Pass – 12 Reps
Stability Ball Circle Planks – 12 Circles each direction
60s Rest
Elbow-to-hand plank – 12 Reps
Russian Twists – 12 Reps
Cable Knee Tucks – 12 Reps

Cool Down
Foam Roll, self-massage, Ice and Compression where necessary

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