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Strength and Conditioning - Beginner

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Strength and Conditioning - Beginner


Christopher Myers

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14 Weeks

Plan Description

Welcome to the 3 Sports Science Beginner Strength and Conditioning Training Plan. This 12-week plan is for any endurance athlete looking to begin strength training and assumes you have little to no experience with resistance training. In this plan, you will perform two (2) whole body workouts per week. Each workout lasts 45 minutes and works well in the base and early build phase of any endurance Annual Training Plan. The general outline of the plan is as follows:

Test Week
Weeks 1 & 2 - Focus - Muscular Endurance
Weeks 3 & 4 - Focus - Hypertrophy
Weeks 5 & 6 - Focus - Muscular Endurance
Weeks 7 - 9 - Focus - Hypertrophy
Weeks 10 - 12 - Focus - Muscular Endurance

This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and has a background in sports nutrition. He is the Head Coach and founder of 3 Sports Science, USAC Level 1 Coach, USA Swimming Level 4, USAT Level IIE, NCSA CSCS, and IMU Certified coach.

Thank you for your interest in this training plan. If you have any questions, comments, or need clarification, feel free to email Chris at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:20:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:20:00 01:00:00

Training Load By Week

Christopher Myers

3 Sports Science

My coaching concentration is in power-based workouts for swimming, cycling, and running. I have the ability to tie all these together for multisport athletes too.

I offer coaching services for cyclists and triathletes from recreational to the elite. This includes all cycling disciplines and short and long course triathlon. Additionally, I offer coaching services for triathletes and swimmers.

Please go to for the pricing of services.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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