Strength Training for Triathlon - 19 weeks - Intermediate and Advanced

Average Weekly Training Hours 01:30
Training Load By Week
Average Weekly Training Hours 01:30
Training Load By Week

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 mikael@scientifictriathlon.com.

Sample Day 1
0:45:00
#1. SD L1 + Core 1

-See below for more detailed instructions and specific exercise instructions.
-L1 = Rep Range 6-10
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Hamstring Mobility. 15 reps each side.
4. Ankle mobility. Dorsiflexion bounces. 30-50 reps per side.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L1 rep range. 1-1.5 minutes recovery between sets.

2. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L1 rep range. 1-1.5 minutes recovery between sets.

3. Lat pulldown (narrow grip). 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L1 rep range. 1-1.5 minutes recovery between sets.

-------------------------------------------------------

PART 3: CORE (5-20 min, 1-4 circuits):

-If you have time, spend 20 minutes on core and functional strength training, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exerises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Stability Ball Spider Man Plank. 10 reps per side.
2. Side Plank with Leg Raise. 15 reps per side
3. Single-leg glute bridge. 15 reps per side.
4. Crab walk. 2 x (10 steps right, 10 left)

-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Hamstring Mobility: https://youtu.be/NwPw6Y2jWqM
-Dorsiflexion Bounces: https://youtu.be/jy7SSbxcQnw?t=199

-Barbell Squat: https://www.bodybuilding.com/exercises/barbell-squat
-Romanian Deadlift: https://www.bodybuilding.com/exercises/romanian-deadlift
-Lat pulldown (narrow grip) https://www.bodybuilding.com/exercises/close-grip-front-lat-pulldown

-Stability Ball Spider Man Plank: https://youtu.be/hM_Ium4oX_0
-Side Plank with Leg Raise: https://youtu.be/JupYk_YSPJs
-Single-leg glute bridge: https://youtu.be/yFNjwkUNIao?t=27
-Crab walk:
https://youtu.be/d-TnbIfHOD0?t=46
-------------------------------------------------------

ALTERNATIVE EXERCISES:

Barbell Squat <> Leg Press https://www.bodybuilding.com/exercises/leg-press
Romanian Deadlift <> Lying Leg Curl (https://www.bodybuilding.com/exercises/lying-leg-curls)
Lat pulldown <> Pull-ups https://www.bodybuilding.com/exercises/pullups
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 5
0:45:00
#2. SB L1 + Stability/Rotation/Balance 1

See below for more detailed instructions and specific exercise instructions.
-L1 = Rep Range 6-10
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Forward Bend to Downward Dog with Dynamic Knee Bends. 10 knee bends per side.
4. Shoulder mobility.Wall Angels. 10 reps.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L1 rep range. 1-1.5 minutes recovery between sets.

2. Barbell Row. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L1 rep range. 1-1.5 minutes recovery between sets.

3. Leg press. 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L1 rep range. 1-1.5 minutes recovery between sets.

-------------------------------------------------------

PART 3: STABILITY/ROTATION/BALANCE (5-20 min, 1-3 circuits):

-If you have time, spend 20 minutes on Stability/Rotation/Balance, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exerises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Single-leg squats (on box/bench if possible). 15 reps per side. Light dumbbells optional.
2. Hip Hike. 15 reps per side. Light dumbbells optional.
3. Russian Twists. 20 reps per side. Weights optional.
4. Running Man. 10 reps per side.
5. Landmine 180s. 10 reps. Start with just barbell. You can add weight as you get used to the exercise.


-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Forward Bend to Downward Dog: https://youtu.be/Ts3rzaNTyk0?t=54
-Wall Angels: https://youtu.be/M_ooIhKYs7c

-Barbell Squat (quadriceps): https://www.bodybuilding.com/exercises/barbell-squat
-Barbell Row: https://www.bodybuilding.com/exercises/bent-over-barbell-row
-Leg Press: https://www.bodybuilding.com/exercises/leg-press

-Single leg squats https://youtu.be/zJCA7pQ1o7g
-Hip Hike https://youtu.be/R9ebXcXuMhw?t=65
-Russian Twists. https://www.bodybuilding.com/exercises/russian-twist
-Running Man https://youtu.be/wY-v1MUVZ3I?t=56
-Landmine 180s: https://www.bodybuilding.com/exercises/landmine-180s


-------------------------------------------------------

ALTERNATIVE EXERCISES:

Barbell Squat <> Leg Press https://www.bodybuilding.com/exercises/leg-press
Barbell Row <> Bent Over Two-Dumbbell Row https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row
Leg Press <> Hack Squat https://www.bodybuilding.com/exercises/hack-squat
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 8
0:45:00
#3. DB L1 + Plyometrics 1

See below for more detailed instructions and specific exercise instructions.
-L1 = Rep Range 6-10
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Hamstring Mobility. 15 reps each side.
4. Calf/Ankle mobility. Lacrosse ball plus dorsiflexion. 1 minute per side.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L1 rep range. 1-1.5 minutes recovery between sets.

2. Barbell Row. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L1 rep range. 1-1.5 minutes recovery between sets.

3. Glute Ham Raise. 3 sets at L1 rep range. 1-1.5 minutes recovery between sets. Likely bodyweight only, but add weights if needed.

-------------------------------------------------------

PART 3: PLYOMETRICS (5-20 min, 1 circuit):

-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
-IMPORTANT: Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 3 x 10 reps
2. Rocket jump 3 x 5 reps
3 Scissor jump SR 2 x 5 reps
4. Fast skipping 3 x 10 reps
5. Ankle bounding 2 x 10 reps

Plyometric contacts: 115

-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Hamstring Mobility: https://youtu.be/NwPw6Y2jWqM
-Calf/Ankle mobility: https://youtu.be/jy7SSbxcQnw?t=85

-Romanian Deadlift: https://www.bodybuilding.com/exercises/romanian-deadlift
-Barbell Row: https://www.bodybuilding.com/exercises/bent-over-barbell-row
-Glute Ham Raise: https://www.bodybuilding.com/exercises/glute-ham-raise

Pogo - Hopping vertically with locked, straight knees, using calves for rebounding off the ground https://www.youtube.com/watch?v=kM-fTtwC5eM

Rocket jump - Jumping vertically using knee flexion/extension to rebound from the ground. Like jumping to touch the rim of a basketball hoop. https://www.youtube.com/watch?v=JPlK7BR1NCw

Scissor Jump - SR (single repetition) - beginning in a full lunge, leap into the air and swap leg position, moving from a left-leg-forward lunge to a right-leg-forward lunge. Rest on ground between reps. https://youtu.be/HyPaCdlOTAc?t=28

Fast skipping - Skip forward, focusing on extremely rapid leg movements and very minimal ground contact time. https://youtu.be/gYZZOKfiWJo?t=11

Ankle bounding - Bound forward with your knees mostly locked (it's not actually possible to do this with them fully locked), using your ankles and calves to generate most of your vertical and horizontal motion. https://www.youtube.com/watch?v=h259KibUXv8

-------------------------------------------------------

ALTERNATIVE EXERCISES:

Romanian Deadlift <> Lying Leg Curl (https://www.bodybuilding.com/exercises/lying-leg-curls)
Barbell Row <> Bent Over Two-Dumbbell Row https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row
Glute Ham Raise <> Stability Ball Leg Curl https://www.bodybuilding.com/exercises/ball-leg-curl
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 12
0:45:00
#4. SD EXP + Core 2

-See below for more detailed instructions and specific exercise instructions.
-EXP = Explosive (see below) 3-5 reps.
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Forward Bend to Downward Dog with Dynamic Knee Bends. 10 knee bends per side.
4. Shoulder mobility. Prone Lying Arm Extension with side and forward movement. 2 x 5 reps.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

IMPORTANT: EXPLOSIVE MOVEMENTS!
Use light to moderate weights and fast and powerful concentric movement. 3-5 reps. See more information below.

WARNING: Do not do explosive deadlifts if you are prone to hamstring injuries or you are not 100% confident in your technique with the movement. Instead, do them as normal heavy weight exercises in the 3-5 Rep Range.

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at EXP rep range. 2-3 minutes recovery between sets.

2. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at EXP rep range. 2-3 minutes recovery between sets.

3. Lat pulldown (narrow grip). 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at EXP rep range. 2-3 minutes recovery between sets.

-------------------------------------------------------

PART 3: CORE (5-20 min, 1-4 circuits):

-If you have time, spend 20 minutes on core and functional strength training, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exerises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Fire Hydrants. 20 reps per side.
2. V-sits. 45 seconds.
3. Australian crawl. 45 seconds.
4. Stability Ball Knee Tuck. 20 reps.
5. Side Leg Raises With Resistance Band. 15 reps per side

-------------------------------------------------------
EXPLOSIVE LIFTING:

In this workout your goal is to develop power, not strength. In other words, the ability to generate force very quickly.

Use light to moderate weights (50-60% of your 1 rep maximum, if you have an idea of what that might be for you) and 3-5 reps where you perform the lift very explosively but with great form.

Only the concentric part of the lift needs to be explosive (the actual "work" part). The eccentric part can and should be slow and controlled.

As an example, if you do a squat, only the actual lifting up movement needs to be explosive. So you can slowly squat down, but then as you reach the lowest position of the squat, immediately lift back up as fast as you can while maintaining good form.

-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Forward Bend to Downward Dog: https://youtu.be/Ts3rzaNTyk0?t=54
-Prone Lying Arm Extension: https://youtu.be/Y6olim7xuSk?t=278

-Barbell Squat: https://www.bodybuilding.com/exercises/barbell-squat
-Romanian Deadlift: https://www.bodybuilding.com/exercises/romanian-deadlift
-Lat pulldown (narrow grip) https://www.bodybuilding.com/exercises/close-grip-front-lat-pulldown

-Fire Hydrants: https://youtu.be/La3xYT8MGks
-V-sits: https://youtu.be/bhjtGRZX8j0?t=18
-Australian crawl: https://youtu.be/bhjtGRZX8j0?t=52
-Stability Ball Knee Tuck: https://youtu.be/2y03dkaK1O0?t=11
-Side Leg Raises With Resistance Band: https://youtu.be/3w0cmENyeAw?t=12
-------------------------------------------------------

ALTERNATIVE EXERCISES:

Barbell Squat <> Leg Press https://www.bodybuilding.com/exercises/leg-press
Romanian Deadlift <> Lying Leg Curl (https://www.bodybuilding.com/exercises/lying-leg-curls)
Lat pulldown <> Pull-ups https://www.bodybuilding.com/exercises/pullups
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 15
0:45:00
#5. SD L2 + Stability/Rotation/Balance 2

-See below for more detailed instructions and specific exercise instructions.
-L2 = Rep Range 5-8
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Hamstring Mobility. 15 reps each side.
4. Ankle mobility. Dorsiflexion bounces. 30-50 reps per side.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L2 rep range. 1.5 minutes recovery between sets.

2. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L2 rep range. 1.5 minutes recovery between sets.

3. Lat pulldown (narrow grip). 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L2 rep range. 1.5 minutes recovery between sets.

-------------------------------------------------------

PART 3: STABILITY/ROTATION/BALANCE (5-20 min, 1-3 circuits):

-If you have time, spend 20 minutes on Stability/Rotation/Balance, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exerises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Single-leg deadlifts. 10 reps per side. Light dumbbells optional.
2. Rotational Kettlebell swings. 20 reps per side. Appropriately light kettlebell.
3. Lunges. 10 reps per side. Light dumbbells optional.
4. Standing Cable Wood Chop. 15 reps per side. Appropriately light weights.
5. Medicine Ball Lunge with Twist. 10 reps per side. Appropriately light medicine ball.


-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Hamstring Mobility: https://youtu.be/NwPw6Y2jWqM
-Dorsiflexion Bounces: https://youtu.be/jy7SSbxcQnw?t=199

-Barbell Squat: https://www.bodybuilding.com/exercises/barbell-squat
-Romanian Deadlift: https://www.bodybuilding.com/exercises/romanian-deadlift
-Lat pulldown (narrow grip) https://www.bodybuilding.com/exercises/close-grip-front-lat-pulldown

-Single leg deadlifts https://youtu.be/F265xoevqrY
-Rotational Kettlebell swings https://youtu.be/-cYdEI4T694?t=51
-Lunges https://www.bodybuilding.com/exercises/bodyweight-lunge
-Standing Cable Wood Chop https://www.bodybuilding.com/exercises/standing-cable-wood-chop
-Medicine Ball Lunge with Twist https://www.youtube.com/watch?v=vZ16SPerZWs
-------------------------------------------------------

ALTERNATIVE EXERCISES:

Barbell Squat <> Leg Press https://www.bodybuilding.com/exercises/leg-press
Romanian Deadlift <> Lying Leg Curl (https://www.bodybuilding.com/exercises/lying-leg-curls)
Lat pulldown <> Pull-ups https://www.bodybuilding.com/exercises/pullups
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 19
0:45:00
#6. SB L2 + Plyometrics 1

See below for more detailed instructions and specific exercise instructions.
-L2 = Rep Range 5-8
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Forward Bend to Downward Dog with Dynamic Knee Bends. 10 knee bends per side.
4. Shoulder mobility.Wall Angels. 10 reps.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L2 rep range. 1.5 minutes recovery between sets.

2. Barbell Row. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L2 rep range. 1.5 minutes recovery between sets.

3. Leg press. 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L2 rep range. 1.5 minutes recovery between sets.

-------------------------------------------------------

PART 3: PLYOMETRICS (5-20 min, 1 circuit):

-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
-IMPORTANT: Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 3 x 10 reps
2. Rocket jump 3 x 5 reps
3 Scissor jump SR 2 x 5 reps
4. Fast skipping 3 x 10 reps
5. Ankle bounding 2 x 10 reps

Plyometric contacts: 115

-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Forward Bend to Downward Dog: https://youtu.be/Ts3rzaNTyk0?t=54
-Wall Angels: https://youtu.be/M_ooIhKYs7c

-Barbell Squat (quadriceps): https://www.bodybuilding.com/exercises/barbell-squat
-Barbell Row: https://www.bodybuilding.com/exercises/bent-over-barbell-row
-Leg Press: https://www.bodybuilding.com/exercises/leg-press

Pogo - Hopping vertically with locked, straight knees, using calves for rebounding off the ground https://www.youtube.com/watch?v=kM-fTtwC5eM

Rocket jump - Jumping vertically using knee flexion/extension to rebound from the ground. Like jumping to touch the rim of a basketball hoop. https://www.youtube.com/watch?v=JPlK7BR1NCw

Scissor Jump - SR (single repetition) - beginning in a full lunge, leap into the air and swap leg position, moving from a left-leg-forward lunge to a right-leg-forward lunge. Rest on ground between reps. https://youtu.be/HyPaCdlOTAc?t=28

Fast skipping - Skip forward, focusing on extremely rapid leg movements and very minimal ground contact time. https://youtu.be/gYZZOKfiWJo?t=11

Ankle bounding - Bound forward with your knees mostly locked (it's not actually possible to do this with them fully locked), using your ankles and calves to generate most of your vertical and horizontal motion. https://www.youtube.com/watch?v=h259KibUXv8


-------------------------------------------------------

ALTERNATIVE EXERCISES:

Barbell Squat <> Leg Press https://www.bodybuilding.com/exercises/leg-press
Barbell Row <> Bent Over Two-Dumbbell Row https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row
Leg Press <> Hack Squat https://www.bodybuilding.com/exercises/hack-squat
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Sample Day 22
0:45:00
#7. DB L2 + Core 1

See below for more detailed instructions and specific exercise instructions.
-L2 = Rep Range 5-8
-------------------------------------------------------

PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowning, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Hamstring Mobility. 15 reps each side.
4. Calf/Ankle mobility. Lacrosse ball plus dorsiflexion. 1 minute per side.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercisesrelevant for you.
-------------------------------------------------------

PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

1. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at L2 rep range. 1.5 minutes recovery between sets.

2. Barbell Row. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at L2 rep range. 1.5 minutes recovery between sets.

3. Glute Ham Raise. 3 sets at L2 rep range. 1.5 minutes recovery between sets. You may need to add weights to keep it challenging at this Rep Range.

-------------------------------------------------------

PART 3: CORE (5-20 min, 1-4 circuits):

-If you have time, spend 20 minutes on core and functional strength training, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exerises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Stability Ball Spider Man Plank. 10 reps per side.
2. Side Plank with Leg Raise. 15 reps per side
3. Single-leg glute bridge. 15 reps per side.
4. Crab walk. 2 x (10 steps right, 10 left)

-------------------------------------------------------
HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.

-------------------------------------------------------

EXERCISE INSTRUCTIONS AND VIDEOS:

-Hip Flexor & Quad Mobility: https://youtu.be/w34fyuOygDg?t=59
-Hamstring Mobility: https://youtu.be/NwPw6Y2jWqM
-Calf/Ankle mobility: https://youtu.be/jy7SSbxcQnw?t=85

-Romanian Deadlift: https://www.bodybuilding.com/exercises/romanian-deadlift
-Barbell Row: https://www.bodybuilding.com/exercises/bent-over-barbell-row
-Glute Ham Raise: https://www.bodybuilding.com/exercises/glute-ham-raise

-Stability Ball Spider Man Plank: https://youtu.be/hM_Ium4oX_0
-Side Plank with Leg Raise: https://youtu.be/JupYk_YSPJs
-Single-leg glute bridge: https://youtu.be/yFNjwkUNIao?t=27
-Crab walk: https://youtu.be/d-TnbIfHOD0?t=46

-------------------------------------------------------

ALTERNATIVE EXERCISES:

Romanian Deadlift <> Lying Leg Curl (https://www.bodybuilding.com/exercises/lying-leg-curls)
Barbell Row <> Bent Over Two-Dumbbell Row https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row
Glute Ham Raise <> Stability Ball Leg Curl https://www.bodybuilding.com/exercises/ball-leg-curl
-------------------------------------------------------

ABBREVIATIONS:
-SD = Squat + Deadlift (Romanian) as main lifts (lat pulldown as supporting second priority exercise).
-SB = Squat + Barbell Row as main lifts (leg press as supporting second priority exercise)
-DB = Deadlift + Barbell Row as main lifts (glute raise as supporting second priority exercise)

L1 = Rep Range of 6-10 reps
L2 = Rep Range of 5-8 reps
L3 = Rep Range of 4-5 reps
L4 = Rep Range of 3-4 reps
L5 = Rep Range of 2-4 reps
EXP = Explosive lifts with low weigth - maximum power. 3-5 reps.
-------------------------------------------------------

Mikael Eriksson
|
Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate and advanced triathletes to reach performance goals and place in their age-groups.