Strength Training for Triathlon - 19 weeks - Intermediate and Advanced
Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcastAll plans by this Coach
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This 19-week strength training program (2 workouts per week à 45 minutes, which can be extended to 60 minutes if you have time) is based on the science and practical experience of what sort of strength training makes triathletes, runners, and cyclists faster.
You could easily use and re-use this program for years and years to come, and keep seeing benefits. Your starting point will just be better and better each time.
If you're not sure if you can commit to 2 gym sessions per week, feel free to do one session per week, making this program 38 weeks long rather than 19. Your improvements will be more moderate and come more slowly, but they will be there, so it's still more than a worthwhile investments.
Now, how should triathletes train in the gym for it to translate to faster times in the water, on the bike, and on the run?
The answer - low-rep, high-weight lifting. Add in some explosive lifting with lower weights and plyometrics, mixed with the foundational elements of mobility, functional core strength and stability, and balance, and you have a recipe for significantly better performance in all three disciplines of triathlon.
For more information about the background and the principles underlying this program, see my in-depth article on Scientific Triatlon: https://scientifictriathlon.com/strength-training-for-triathletes/
In addition, listen to my podcast episode on the topic on That Triathlon Show: https://scientifictriathlon.com/tts81/
Each workout is structured as follows:
-10 min warm-up and mobilisation (with 4 alternating mobilisation routines).
-30 minutes of lifting, with two main lifts per day (two of back squat, romanian deadlift and barbell rows) and one supporting lift (one of lat pulldown, glute ham raise and leg press).
-5-20 minutes of functional core strength, stability/rotational strength/balance, or plyometrics. These 3 elements alternate, and each of these elements as several routines so you won't do the same thing over and over again and stagnate.
The main strength training progression is very carefully designed to make sure you will continuously get stronger. If you are not getting stronger in the gym, you likely won't see any benefits on the race-course, which is why the progression of the main lifts (using the Rep Ranges structure) is at the very heart of this program.
If you have questions before buying this program email me on firstname.lastname@example.org.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:30 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:30 hrs||0:45 hrs|