80/20 Triathlon: 2020 Edition Free IRONMAN® Level 0 Strength Training Plug-in

Author

Matt Fitzgerald and David Warden - Over 55,000 Training Plans Sold

All plans by this Coach

Length

21 Weeks

Typical Week

2 Strength

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced masters strength

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Summary

Multiple studies confirm that strength training improves endurance performance, even when replacing some endurance exercise. This strength training plan is designed to supplement your 80/20 Ironman Level 0 plan, but it can be added to any third-party training plan. Apply it concurrently with your existing training plan by using the same start or end date as your primary plan. See http://www.8020endurance.com/Strength-Training for detailed workout instructions. Use coupon code 8020Strength for a 100% discount on the price this plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:52

David Warden

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity.The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

Back to Plan Details

Sample Day 1

0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 4

0:20:00
10TSS
Preparation Phase

1 circuit recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 8

0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 11

0:40:00
23.3TSS
Preparation Phase

1-2 circuits recommended:

Split-Stance Dumbbell Deadlift
Side Plank
Bent-Over Row
Stability Ball Hamstring Curl
Stability Ball Roll Out
Push-Up
Standing Heel Raise
Standing Cable Trunk Rotation
Reverse Wood Chop
Split Squat Jump

Sample Day 15

1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 18

1:00:00
35TSS
Build Phase

2-3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

Sample Day 22

1:00:00
35TSS
Build Phase

3 circuits recommended:

Reverse Lunge
Stir the Pot
Pull-Up
Single-Leg Reverse Deadlift
L-Over
BOSU Ball Push-up
Eccentric Heel Raise
Cable Low-High Pull
Dumbbell Power Snatch
Single-Leg Box Jump

80/20 Triathlon: 2020 Edition Free IRONMAN® Level 0 Strength Training Plug-in

$4.95 - Buy Now