Prep Phase Strength and Conditioning

Author

Jason Walkley

All plans by this Coach

Length

9 Weeks

Typical Week

3 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: 03:00

Jason Walkley

JW1Coaching

8 x Ironman Finisher and World 70.3 Championship Finisher
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon and Duathlon at 3 x World Championships and 3 x European Championships, All top 10 Finishes.

Level 3 Personal Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

Blood Lactate and performance tester

Back to Plan Details

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 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 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 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

Sample Day 10

1:00:00
60TSS
Prep Phase Strength 5

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 – Goblet Squats – 4x8 Reps
60s Rest
B1 - Bulgarian Split Squat – 3x8 Reps Each Leg
B2 – Broad Jumps – 3x4 Reps @ Tempo
60s Rest
C1 – Renegade Row/Press up – 3x20 Reps
C2 – Lateral Lunges – 3x8 Reps
C3 – Prowler - 4x20m
60s Rest

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

Sample Day 12

1:00:00
60TSS
Prep Phase Strength 6

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 – 4x8 Reps
60s Rest
B1 - Single Leg Deadlift – 3x8 Reps Each Leg
60s Rest
C1 – Inverted Row – 3x8 Reps
C2 – Kettlebell Swing – 3x8Reps
C3 – Stability Ball Leg Curl – 3x10 Reps

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

Sample Day 15

1:00:00
60TSS
Prep Phase Strength 7

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 - Front Squat – 4x8 Reps
60s Rest
B1 - Bulgarian Split Squat – 3x8 Reps Each Leg
B2 – Broad Jumps – 3x4 Reps @ Tempo
60s Rest
C1 – Renegade Row/Press up – 3x20 Reps
C2 – Lateral Lunges – 3x8 Reps
C3 – Prowler - 4x20m
60s Rest

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

Prep Phase Strength and Conditioning

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